Swim, bike, run...all in a days work

1 x 500 warm up

Drills
1 x 200 - 50 a-ok/50 fist/50 karate/50 sprint;15
2 x 25 kickboard (I hate these! I suppose they're good practice since I don't kick to save my life); 15
6 x 50 - 25 one arm catch up/return 25 high elbow finger drag; 5
1 x 200 - 50 a-ok/50 fist/50 karate/50 sprint;15
2 x 25 kickboard; 15

Main Set - ascending ladder
4 x 100's - first 75 easy/last 25 hard - avg 1:47-1:48 ;10 rest, ;15 on the last
4 x 100's - first 50 easy/last 50 hard - avg 1:42-1:43- ;10 rest, ;15 on the last
4 x 100's - first 50 easy/last 50 hard - avg 1:38-1:39- ;10 rest, ;15 on the last (Ick, starting to feel tired, recoveries are not long!)
4 x 100's - first 50 easy/last 50 hard - 1:35 every time! ;10 rest, ;15 on the last (this last set of 100s was fricking hard! My body was tired, going forward was mental. I just keep telling myself "High bent elbow, strong core, pull down hard, recover - repeat, repeat, repeat." Oh yes, and on the occasion "BREATHE!"

Cool down
1 x 500

Total yardage 3400

The ride into work was F^$*ing cold. I lost feeling to my face. It took a good 2-3 hours before I could feel my nose again. I think I'm going to have to invest in one of those Hannibal Lector masks.

Post work run - another opportunity to break in my Newton's. I can't wait until I hit "said" mileage to do real runs in these bad boys. 4.5 miles - 36 mins/ 7:50avg - PE easy. I felt like I was running in slow motion. Not sure where the 7:50s came from. I'll take it and shall not complain.