I'm psyched about my pace lately. I'm really looking forward to springy legs after a taper. I can't remember the last time I went for a run on fresh wheels.

400 WU
6x75 on 20" rest - moderate pace (1:14,15,15,14,17,14)
12x100 on 10" rest (1:37-1:43)
200 easy.
8x100 30" rest. Done drill, kick, swim, sprint.
200 CD

Good swim this morning. Using a training plan and a variety of workouts is really helping to keep it fresh in the pool.

I would have gotten in my normal 5000 yards if it weren't for the practical jokers at the pool (I won't name anyone, Glen).

Watson Rd. loop. Mostly Z1. Legs were very heavy.

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.