Imported from API

Warm-up
400 easy swimming
300 drills
300 Kick

Main Set

200/300/400/300/200 with 10/15/20/15 seconds rest
**Be sure to stay aerobic the whole set**

Cool Down
400 6-3-6 with fins
400 as slow as possible

Total: 3200

I guess this was a recovery swim???

Imported from API

Umstead run tomorrow

Long brick on Sunday

Next week is listed as "peak week" in Training Peaks -- lower volume, higher intensity.

Since I mentioned chafing earlier in the week, I thought I'd share this review of anti-chafe products that came across my feed this morning.

I've been meaning to share another article that I found this week:  Managing Variability for a Faster Bike Split. Now it makes sense!

√ Brick workout tonight

Track workout. Easy warmup, 6 x 6 @ Z4 pace with 3 minutes between, easy cool down.

After the workout, I went to the Y to shower. I thought that I had done a most excellent job lubing up prior to the run. Sadly, when the water hit me, I was like, "Ugh! Chafing!!!"

I remembered my breakfast today!

Zoe is in daycare today. Kevin's department is going to a local brewery after work (they do this once a month) and he is going to pick up Zoe from daycare and bring her to Bond Brothers. I think that he's pretty excited about this. It sounds like he told all of the normal attendees that she would be coming and that "She will be tired from daycare but I'm sure that she'll rally."

Speaking of rally, it sounds like her rally obedience class is going well. Kevin has been taking her (I cannot work and ironman and cook and...). As I suspected, she thinks that rally is a game like doing trick training. The good thing is that this dog school is inside in air conditioning. Both dog and handler appreciate that (agility was outside and the field smells like dog pee, another reason that I bowed out!). The bad thing is that this school is further away. It's an easy drive but not a short one!

√ Strength stuff tonight

WU:
200 swim,
200 kick,
200 paddle pull with PB between ankles.

Preset:
4 x 75 as 25 scull, 25 as first and last 5yds fast, 25 build to fast :15


MS:
4 x 500 swim
#1 with fins
#2 with paddles no PB
#3 &4 swim
60 seconds rest on wall between each.

All at your perceived HIM race effort.

CD: 200 EZ paddle pull

Total: 3100

Towards the end of my swim set, I started to get hungry. At this point, it occurred to me that I had not packed my breakfast! I made my overnight oats last night but failed to transfer them from the fridge to my bag! After I showered and changed, I confirmed that my breakfast was, in fact, missing. I punted and stopped at Bruegger's on the way to work.

Also, I may have ordered an Instant Pot. Now I need recipes.

√ Tonight, I ride!

Easy run

This is the beginning of another build week. It looks like the volume is roughly the same as last week with zillions of intervals on the bike and a track workout on Wednesday.

√ Strength stuff tonight.