Left hip flexor hurt all evening after the swim yesterday so I decided it's time to take 2 or 3 full days off to try to get healed (at least partially).  Plan is 2 days completely off icing morning and evening, swimming only on Thursday, then trying a short run Friday and a long run Sunday.  I'm sure the long run will irritate it again, but I feel like I need a 10+ miler two weeks out from the race.  Hoping to just keep it under control to get through the half mary, then a full week off running to heal 100%.

Crossed off the winter weight goal since yesterday was the first day of spring!

Pacing
Form
45
2000
WU: 10 minutes
MS: 30-minute steady swim. Swim without stopping.
CD: 5 minutes very easy. Total: 45 minutes
============================
WU: 3x100
Drills: 6x50 Switches (recovery, pull, lead arm focuses)
MS: 1x1800 (32:47)
Timed splits:
500 (9:01)
500 (9:05)/1000 (18:06) *PR*
500 (9:11)
300 (5:28)
CD: 100 kicking on back, 100 ez

HUGE day in the pool today....mostly in building my confidence that I can swim long distances, on top of setting new PR at 1000 yds.  The amazing thing is that I swam very easy the whole time and my times came down.  

I accomplished a MAJOR goal I've had for quite a while - to swim 1 mile non-stop.  Training plan called for a 30 minute steady swim so I figured if I could make it 30 minutes, it shouldn't be much further to hit my goal.  I also now know why its not recommended to swim very long sets - my technique absolutely went to crap after about 1300 yards and it was very difficult to stay focused.

Time is a guesstimate. Met Glen at 309 for an afternoon ride after my run. I now know what it's like to get schooled on the bike. As soon as we turned into the wind, I got dropped. Couldn't even hang sitting on his back wheel. Brutal 20mph headwind for 10 miles coming home. R calf cramped, but loosened up. This ride definitely hurt.

Wow - had no idea the pace was 9'. Definitely the fastest long run to date. Right hip flexor flared up 2 miles into the run and stayed the entire time but didn't get worse.

Easy ride to stretch out the legs. Forgot to hit record on HRM.

Watson Rd. Loop
Z2/Z3 on two hills
I'm thrilled with the pace, but with the recent change in zones, RPE is much higher than I would prefer. I guess that's to be expected....I'm going to train on the very low end of my zones for a while until I adjust. A little discomfort in my left hip flexor - I played with my stride a little and it seemed to feel better when I lifted my knees a little.

WU: 2x100
Drills:
30 min of mostly 25 drill/25 swim focusing on relaxed leading hand, compact recovery and high elbow.
6x100 (1:33,1:36,4@1:34)
6x50 (46,43,42,41,39,38)
I just had the itch to swim fast on the 50s - ended up having to give it everything I had to build the whole set. Leading arm/hand and pull felt great. Recovery still gets out of control.
CD: 5 min. drills

Trainer
5' WU
2x5' build
2' recovery
3x2' build w/ full recoveries
10' CD
Tough getting on the trainer after riding outside for over a week.