Warmup
Race prep - Allegra Easy run with a few pickups to race pace. Felt good, think I'm set for tomorrow.
WU 50 each of free, 6k1p, back Drill set 50 pull 2x25 build 50 fingertip 2x25 build 50 fist 2x25 build Main set 8' stations 1st - 4x(30" vertical scull moderate, 15" vertical scull hard, 15" rest, 15 pull ups) 2nd - 8' swim as 75 free 25 back/breast 3rd - 8x25 sprint (1,2,5,6 swim, 3,4,7,8 pull) 4th - 8' drag partner CD 100 double arm 100 kick
Vindicator - with the dog Was going to do several pickups to half mary pace but too much ice and snow left from yesterday. Just ran in zone 2 instead.
Treadmill - 1% - Evo Easy run - once I found out swimming was cancelled tonight.
Easy run with the dog
Pacing - Tremor - Treadmill 1% 10' wu 3x1 mile @ 6:40/mile, 2'RI 4' cd
Swim cords
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