400 warm up, kick every 4th 25
8x50 :30 (drill/swim by 25)
4x25 :20
4x50 :30
4x100 :45
4x50 :30
4x25 :20
6x75 pull @1:30
1x150 (100 ALL OUT, 50 EZ)
100 cool down

New suit today, new goggles, and a very tired me. The suit is a new TYR polyester grab bag suit, and I lucked into some decent looking red flames. For goggles I splurged and got some ROKA R1s. They feel pretty good. Nothing magical...I was having some headaches and jaw pain during my swim, but I've been feeling that for a couple days, so not sure if they're related. The visibility is incredible with them, though! As for being tired, I don't know. I'm tossing and turning a bit, so maybe I'm just running a bit on empty.
For drills I did half catch up and half fist. Right around the 75 pull sets is when my shoulders started to complain, and I was losing my form trying to get enough rest on 1:30. I switched it to 1:35 to I wasn't getting sloppy. As for 100 all out, right at the end of the workout....no. That did not happen. Is anyone surprised?

Katie Archibald's Points Sprints workout
10 min warm up
4x (30 sec Z5, 4 min Z3, 30 sec Z5, 5 min Z1)
10 min cool down

Getting the HR up in 30 seconds is tough...it's more like a 9/10 effort, then float into a sustained pace before the next sprint. It starts out okay, then by the last set I was really cooking. Tough, but I would enjoy doing this workout again. An hour flew by!

72 and quite humid. I thought it was going to slay cloudy, so I didn't bring my sunglasses, and then of course the sun started peaking out. Zone 2 running is humbling. I turned the alerts on my Garmin, and got buzzed at for every hill...so I walked my HR back down. This weekend I'll do an LT test and see how far off these estimates are. With the humidity, I'm not actually surprised at my pace. It can only get better!

1/4 mile walk warm up
ankle/foot routine
pedestal 1
myrtls
1/4 mile walk cool down

By the time I get to the end of the ankle/foot routine, I am really feeling it. My balance needs some work.

Imported from Garmin GarminConnect

500 warm up
5x100 (kick, swim, thumb drag drill, swim by 25) :15-:25
3x100 pull @2:00 (negative split 50s)
6x50 @60 pull strong
4x100 swim @2:00 descend
4x50 @1:05 (3/5 breathe by 25)
4x25 @60 shooters (streamline and kick, then easy)
200 cool down

First swim of 2500 yards, and first swim of over an hour. Milestones: I'm checking them off! This workout was very challenging, as it also marks the first time I had a series of sets where I left at a particular time, rather than specifically counted out my rest. By the time I was getting to the last sets of 100s, I was getting barely 5 seconds of rest.
I did get my negative splits on the 100 pulls, but didn't have success in descending my 100 swims. Guess I need to file this workout away to try again sometime!

Trainer - 20/40 Sprints
10 min warm up
3x (5x 20 sec all out, 40 sec rec) + 5 min easy pedaling
10 min cool down

These sprints started out deceptively easy, but the longer you go, the harder it gets. Not as big of a sweatfest as the LT or even Aerobic Intervals, but still working hard all the same.

70, sunny, and humid. I can only imagine what it will be like later in the summer! I slowed way down b/c of the heat, and decided to have a nice easy run. Besides feeling like a slowpoke, it was good. I do havea scrapped up tow on my left foot...guess I need to tape it up to prevent it rubbing in its neighbor? Or maybe some extra Aquaphor?

Post run stretch

Imported from Garmin GarminConnect

200 warm up
6x50 2x(kick, drill, swim) :45
6x50 2x(back, breast, free) :60
6x50 descend 1-3, 4-6 on 2:00 (really....on 2? I might as well move to the pool and live there)
300 as 2x(50 kick, 100 swim)
100 cool down

I did not want to go to the pool this morning, but told myself to go b/c it was active recovery day during a rest week, so it would be a short swim. Sara McLarty's workout had other ideas, as it included so. much. rest. 50s on 2:00?! I also forgot to hit start for my warmup, so Garmin only recorded 1100 yards and 44ish minutes, so who knows how long it really took me to cover 1500. As for the swim itself, I just wasn't feeling it today. My back was feeling a bit off, I was tired, and mostly I just let my bad mood spoil the workout. Bah, at least it is finally Friday!

Whole body, including hips. My calves were tender, but everything else felt pretty good. My quads and inner thighs need more work next time.

Wow, just rain already! The humidity was so thick that my fingers kept sticking together. My calves felt like iron ropes at first, then the started loosening up, just in time for the run to be over.
I am going to do an LT test maybe this weekend or next, whenever school lets out so I can use the track. I think I'm ready.

1/4 mile walk warm up
ankle/foot routine
pedestal 1
myrtls
1/4 mile walk cool down

My right hip was really cranky all day, and doing the myrtls was tough.

Post run stretch. Groin and outer right hip are tight.