Swim

• 40m
• 1550.00 yards
• -----

500 swim
2x { 200 pull
200 descend by 50s
4x 25 sprint
50 breast

Swim

• 1h 15m
• 2600.00 yards
• -----

800 swim
300 pull
200 swim
50 scull
4 x100 (70%,80%,90%,100%)
6x50 odds drill, even swim
4x50 (same descend as 100s)
300 pull

Swim

• 50m
• 2000.00 yards
• -----

this was a recovery swim.
500 swim
300 pull bc 3,5 by 150s
8x50 odds drill, evens swim
4x 100 perfect stroke
300 pull bc 5,7 by 150s
4 x25 fast, ez, no breath, fast

Run

• 21m 39s
• 2.03 miles
• 10m 40s /Mi

Gloom, despair, and agony on me! Went for the first run in 2+ weeks and found my hamstring has not healed :( It is better then it's been, but there is still a lot of soreness. On top of the sore hamstring I am really, really, really out of running shape! I was hoping this would be my first day back and that I would quickly regain my fitness, but that did not pan out. I guess I I will take another week off running and biking and stay with the swimming.

Swim

• 50m
• 1900.00 yards
• -----

300 swim
3x200 on 4:30 (3:45 -3:57)
3x100 on 2:30 (1:50-1:55)
600 (11:12)
100 ez

Swim

• 30m
• 1200.00 yards
• -----

messed up the alarm, so i missed the morning workout. Made to evening workout, but very late.
200 swim
200 pull
200 swim
4 x150 descend in the 50s aand each 150
4x75 (25 drill, 25 dps, 25 swim)