Lunchtime on a treadmill at the gym. Awkward running as the belt felt like it was slipping when my foot landed. I normally run mid or fore foot but with the belt slip I had to constantly "paw back" during the initial contact. Weights and stretching after.

Pull down weight is total, Incline DB weights are per hand. Used the same DBs for alternating squats and Romanian deadlifts.

Evening treadmill run at home. Steady at 4.7mph, with no incline, for 30 minutes.
HR every 6min.: 146, 152, 158, 161, 165

Mid-morning run, treadmill at home. 4.7mph & no incline.

Evening group swim class, "adult stroke improvement", though only 2 showed up tonight so almost a private lesson.

Still working on kicking more. With a swimmer background, the coach is convinced that I need to learn to kick more. I know that's not necessarily true for triathlon distance swimming but it's an interesting exercise to try anyway. Lots of kick with a board to warm up. Then some of all four competition strokes, first with fins for some then without. Towards the end there was a bit of time so he had me try 200 fr focusing on the faster kick but maintaining 3 stroke breathing. With a two beat kick, I breath on 3 strokes pretty much all the time but, so far, I keep running out of air to keep up a 6 beat kick. Working on it.

Lunchtime treadmill run. 4.7mph for 24 min. and a three minute progressively slowing cool down. Pull downs and stretch after.
HR: 150@6min., 155@12min., 156@18min., 158@24min., and 113 after cool down.