Ladder workout, some kick, some pull. Not consistent the whole way, but I did pull a 1:38/100 yards a few times! :)

Just a quick jog around the indoor track to warm up the muscles a little.

Upper body, abs, and some lunges and squats. Pool was closed. Grr.

Went to the Jersey shore and biked for two hours to check out the new aero fit. I dunno, I'm still getting some neck pain, but I'm not sure if it's better. I think it might be but it's hard to tell. I'm just going to have to do more long rides until I figure it out. Had some serious headwind for half the ride, which killed my legs. Also, the new fit really does target completely different muscles. It's crazy.

Did upper body, including abs. I was gonna swim, but the pool was closed. Grrr.

Doing some speed training again. It's slow going, pun intended.

1 mile warm up
0.25 miles fast, 0.25 miles recovery, for 2 miles

Recovery jog afterwards to keep the legs loose.