Swim

• 1h 05m
• 3100.00 meters
• -----

LTF Masters

WU
1x400 swim
4x100 - 50 catchup/50 free

Transition
10x50 kicking on a descending interval - 1:30, 1:25, 1:20, 1:15, 1:10, 1:05, 1:00, :55, :50

MS
8x50 swim on :60
8x50 swim on :55
8x50 swim with fins on :50
8x50 kick on descending interval starting at 1:20

CD
2x100 - 50 catchup/50 swim

Bike

• 1h 00m 31s
• 17.25 miles
• 17.10 Mi/hr

Windy airport ride. Felt pretty good.

Run

• 1h 20m 37s
• 10.00 miles
• 08m 03s /Mi

Negative split run this morning. Tried to descend the last 4. Almost did it. Had to slow down for a red light the last mile or I would have done it.

Strength

• 30m

Core class. Brigid was picking on me. That's cool.

Swim

• 1h 05m
• 3000.00 meters
• -----

LTF Masters

Warmup
300 free
300 choice (kick, swim, drill, whatever)
(600)

Transition - RI @ 15"
2x100 Count strokes for each 25 and work on TWO OBJECTIVES - stay consistent for all four lengths and swim the lowest number of strokes for you each length. Reduce your stroke count by focusing on the Early Vertical Forearm catch and holding the water solidly. Use open turns in order to focus on each 25.
(200, 800)

Main Set
1x300 pull w/ 30" RI, focus: EVF catch & core rotation
3x100 swim @ 2:00, Descend 1>3
1x300 alt free and non-free by 50's w/ 30" RI
3x100 swim @ 1:55, Descend 1>3
1x300 pull w/ 30" RI, focus: EVF catch & core rotation
3x100 swim @ 1:50, Descend 1>3

Speed set - no more than 2 breaths for each 25!!!
8x25 swim with fins @:30, descend 1>4, 5>8

Cooldown
1x200 - 50 swim / 100 drill / 50 swim

Run

• 31m 51s
• 4.00 miles
• 07m 57s /Mi

Only planned on 3, but it was so stinkin nice out I went 4. Take that coach!

Bike

• 1h 02m 28s
• 18.00 miles
• 17.29 Mi/hr

Since Saturday's ride was relatively easy, today's plan was to kick my own butt on the trainer. Mission accomplished.

Run

• 40m 40s
• 5.00 miles
• 08m 08s /Mi

Dreadmill. Flipping hot again, so HR went higher that I'd want it. Just let it drift a little bit the last 2 miles.

Note to self - don't forget to add Madness's Our House to the Cowtown mix.

Strength

• 30m

Core class

Run

• 55m 30s
• 6.99 miles
• 07m 56s /Mi

Unga. Stomach was not happy with me this morning. Still suffering from self-induced meat coma from a church party last night. Had trouble keeping my HR up, my stomach contents down, and my ... eh, nevermind.

Bike

• 1h 27m 36s
• 24.18 miles
• 16.56 Mi/hr

NTMS group ride. Weather brought a few more people than the last few rides, so while we could have gone faster we held back to let everyone keep up. Fun ride today. Not miserable since it was actually above 40.