Saturday

Swim with FAST this morning, don't know why but I felt very strong. I saw the longer sets and I knew this workout was for me to lead, I like long sets while I struggle to swim much faster than 1:30 per hundred yards for many sets in a row. I made all of the times which I was proud of even the 1:30's and 1:25.

From all of the swimming this week, my biggest week ever at near 17,000 meters, I have learned to keep my elbows bent even more and still be able to use my arms as a big paddle. While my shoulders are a bit sore I feel I can continue with this pace for quite a while, I may only swim 4 days in some weeks but probably only for scheduling difficulties. Three 4000 meter endurance swims, one 3000 meter swim with pull sets and a 2000 meter straight swim seems like a good plan for right now. Later when it gets warmer outside and I start biking again I might get more specific and reduce the volume..

Swim 4100yds 1:20

500 warm up + 200 post warm up
450 on 7:30
5X100 on 1:45
350 on 6:00
4X100 on 1:40
250 on 4:30
3X100 on 1:35
150 on 3:00
2X100 on 1:30
50 on 1:00
100 on 1:25

200 easy pull
8X25 on :30 IM order
250 cool down

Run on Hines drive, felt pretty good except it was a bit cold for me. Held a quicker pace than expected while getting the HR up into low zone 2 after warmup.

58:47 7.1 miles HR 147

One more day and then I'll have a weekly report and possibly modified running goals since I am close to starting a new running program.