309,481,305
Tried a new route tonight which really helped the ride to go by quick. Pushed hard for the last 3-4 miles to beat the rain.

WU: 300 easy.
Drill: 16x25

Swim golf = 6 x 50 on 15" rest & count strokes.

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim

Forgot my watch this morning so I don't have any times and I can't remember the results of swim golf. Very frustrated with technique and timing when I breath to the left.

Pacing
400 Warmup
12 * 50 on 1:30 ez/FAST
300 pull
12 * 25 1:00
200 loosen

I thought this workout was going to be a joke with all that rest, but my shoulders were burning by the end. I also tried the pull bouy for the first time and realized how much that works your shoulders and lats when you don't kick.

Coon Box loop with 2 mile add-on in Northbrook. Weather forecast was dicey so I got out early. Quads were hurting pretty good for the last few miles - probably from the extra miles on the bike the last two days.
Slowest split: 9:24 (mile 1)
Fastest split: 8:40 (mile 8)

Rode to the pool and back.

WU: 200
Drills: 500
200 drill/swim
6x50 swim golf
29+47=76
30+46=76
29+47=76
29+46=75
29+46=75
3x100 (1:36,1:39,1:34)
CD: 50ez

Roe, Bridgeville, Ingleside, Church Hill. Little longer than I had planned, but a fun ride...didn't push too hard. Took my first spill at an intersection - jumped the chain which wedged between the frame and the chainring and scraped up the paint pretty good. Smooth moove.

Watson loop. Z2 Very little problem with hip flexor but it flared up a little when I stopped running. Iced for 20 min.

WU: 200
Drills: 6x50
MS:
4x200 w/ 30" rest (3:29,3:29,3:30,3:27)
8x100 w/ 15" rest (1:43,44,45,45,44,42,41,40)
200 kick/drill
6x100 w/ 10" rest (1:42,42,44,43,40,43)
CD: 200 ez

Tough swim this morning. Didn't feel like technique was very good. Need to focus on relaxing my neck and rotating a little less when I breath to the left.