WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
4 x 500 (40�) at aerobic effort (well below T-pace).
8 x 50 kick (15�) moderate effort.
CD: 200 easy swim

Took it kind of easy today.

Trainer finishing up Avatar. Very cool movie.

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

Breakthrough: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.

Went to rails-to-trails to run. Not hill, especially not very hilly but after yesterdays training, and 3 hours of yard work, I did not want to blow up.

Decent run but was definately tired by the end.

WU: 500
MS: 5x100 on 10" rest.
10x50 on 30" rest.
16x25 on 45" rest. These are all done at an all out effort.
Last set is 5x50 kick on 10" rest.
CD: 100

3 hour ride - first hour is Zone 1, 2nd hour is Zone 2, last hour is Zone 1.

Good ride. Flatted around end of hr 1 but got it fixed and finished up.

Did a good job of keeping HR low.

3350 ft of climbing.

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

WU: 15' includes 4x20" strides
MS: Then 25' tempo run at LT or 5k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace. Your rest is 15".
CD: 300 easy.

Decent swim but not great. Did last 100 all out and was at 1:21, 3" of a PB. Did not really feel fluid today.

Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Easy ride on training while the youngest took a nap.

Run 40' - Warm up for at least 10' before the first stride. Run 10x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

Deviated from the plan slightly. Did the 10' WU and then did the 10x30 left foot strikes but did slow jogs in between instead of skips. Then 10' cooldown.