WU: 200 easy swimming.
4x50 swim golf. swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
Then 8x50 drills, all on 20" rest:
- 2x50 are CFD (Closed fist drill)
- 2x50 are SAD (Single arm drill)
- 2x50 are CFD
- 2x50 are Swim.
Swim an easy 100 focusing on CFD, swim 1/2 length with fist closed, then open it and feel the POWER! Now repeat the set again, 8x50.
Swim another 100 easy CFD.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CD: Easy 100

BAM! Thunderstorm during run. I don't like lightning!

WU: 15'
MS: 8x (2' Z4, then 20" sprint - rest is 1')
CD: 15'

MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

WU: 15'
MS: Easy spin for 90' in small chain ring. For the next hour every 3' - spin up to 100 RPMS.
CD: Take the last 15' as cool down.

WU: 500
MS: 500 pull, 10x50 fast on 20" rest
** Added CD: 100y easy

Nights

WU: Run 9k warm up BEFORE bike
MS: AFTER bike, run the same 9k: 3k moderate effort, 3k hard effort, and then 3k very hard effort.
CD: At least 10' of walking easy.
9k (6.59m)
3k (1.86m)

** Had to do the bike yesterday. 9K in Z1 then fuel/water/stretch. Then my sets of 3K. Good workout.

1) 1h 13m 54s; 6.82 miles; 10m 50s /mile; AHR 142; MHR 153 WU
2) 20m 30s; 2.38 miles; 08m 36s/mile; AHR 145; MHR 161 MS
3) 20m 09s; 2.41 miles; 08m 22s/mile; AHR 165; MHR 169 MS
4) 15m 30s; 2.03 miles; 07m 38s/mile; AHR 169; MHR 172 MS
5) 10m 08s; 0.63 miles; 15m 59s/mile; AHR 128; MHR 167 CD

---- first 6.82 miles in 1h 13m 54s
Second 6.82 miles in 0h 56m 09s