ACHOO!

AM Swim

Warm up
1 x 500

Drills
1 x 200 - 50 A-ok, 50 fist, 50 finger drag, 50 karate - :10 rest
1 x 100 focusing on form from drills
repeat 1 x

Main Set
1 x 200 - first 100 fast/last 100 easy (positive split) :20 rest
1 x 200 - first 50 easy/ 100 fast / 50 easy (even split) :20 rest
1 x 200 - first 100 easy/ last 100 fast :20 rest
repeat 2 x

Cool down
1 x 100 easy
4 x 50 on back dolphin kick

Total yardage - 3200

AM Run
6 miles easy - 8:10 pace
Ankle was a little tender here and there but my heel and calves felt fine. Ice and trigger point now.

I'm lovin this bought of vitamin D in the sky, unfortunately my allergies are not in agreement. I can not stop sneezing!