WU: 5'
MS:
4x30" sprint - with 1' recovery
4x1' sprints - standing 2' recovery
4x30" sprint again with 1' recovery
CD: 5'

Last home game of the season for the Fire tonight and it looks like it is going to be a WET one.  Oh well. 

WU: 200 easy free, 50 easy kickboard.
MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
CD: End on last 200 of set using easy, slow stroke for cool down.

Didn't do the entire workout tonight but that is ok.  Still building up the volume.

Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Just a lazy little ride with Beth around the forest preserve.

It really does amaze me how much a ride can take all the pain away from sore and stiff legs.  Ahhhh.

Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

This run can be from 45'-90' long depending on your fitness level.

Second day in a row running.  This is the first back to back running day i've done in a while.