Brick today, one week out from Fingerlakes.  My husband came along for the first 5 miles of the bike, so was a little slower than I would have.  Of course coming back there was a headwind!  I tried to push it up the hills as much as I could.  I took the run fairly easy- didn't even wear my ipod, but I think it went pretty well.  I don't want to injure myself again, especially right before the race

Can't remember completely but I think it was:
300 free w/u
25 x 2 kicking on side
6 x 75 drill
50 x 2 kicking with fins
100 free
25 x 8 drill
50 x 2 kicking on side
1300 ish total

First master's swim of season.  Felt good to be in the water.  no cramping, either!

Quick run around the neighborhood.  I like me some speed :).  Maybe this will be my new normal speed?  Can I hope?

sigh.  still just not that fast.  On the other hand this route has quite the hills, so I'll have to keep at it and keep track of my progress, and there are lots of lights I had to stop at.