Mirror, mirror on the wall

Mirror, mirror on the wall
I have no fear as I stand up tall.
I am confident and strong and with will I write.
My goals and dreams are within sight.

Training recaps


Monday -

75 mins High Z1/low Z2 spin. I flushed out all the lactic build up from the deep tissue massage. No flu symptoms this time around. I think I might be in love with my massage therapist. 
Tuesday -

50 min aqua job - intervals

20 min warm up

1min hard/ 1 min easy x 12
cool down
****Holy Moley!!!***

Swim - 2500 yards

w/u - 1 x 500  buoy

Drills
6 x 50 - 25 drill (c/u, finger,fist), 25 free; 15

Main Set
300 - every 4th 25 z3
100k - 10 sec hard/ 20 sec easy
5 x 100 (15r) - build each to z3
100k - 10 sec hard/ 20 sec easy
10 x 50 (10r) - neg split each 

cool down
200 free

Wednesday -
Long aqua run of the week - 1hr 15 min

20 min warm up

tempo - alternating Z3 / Z1-Z2 per song.

***Kicked my a$$!***10 mins of core strengthening before Swim - 2000yards
w/u - 200fr --- 300p ---

3 sets of 4 x 50 (20r)
one set=
1st- breath every stroke one side
2nd- breath every 3rd stroke
3rd- breath every 4th stroke
4th- breath every 5th stroke

500fr- buoy and paddles

200k- 30sec easy, 30sec hard ---

c/d - 200p

I'm a toasted cookie!