Mid-week update

Monday AM 30 min aqua run

10 min w/u

10 x 1 min hard/1 min easy

PM Swim - 2500yd

w/u - 200p

4 x 500s (30r between each set of 500)

- 5 x 100 (15r) - z2, the second 25 of each 100 do fist

- 500 pull with paddles (20r)

- 200 z2 (20r), 100 build to z3 (10r), 4 x 50 z4 (5r)

- 5 x 100 (15r) - z2, the second 25 of each 100 do fing drag

c/d - 100 k, 200 choice

10 min core strengthening

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Tuesday AM Spin -

1hr 45 min low to mid Z2 - Read more self-help books and finished with a little Dane Cook comedy.

PM Trail Run

31 mins on Wildwood. Oh how I've missed running in the forest.

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Wednesday AM aqua run - 45 mins

15 min w/u

tempo - alternate low Z2/high Z3 per song - Goodlord how I miss running in the forest!

10 min core strengthening

PM Swim - 3000yds

w/u - 200f, 300p, 100k

12 x 50

3 sets of 4 x 50 (20r)- desc 1-4 (30 sec rest between each set)

200p - easy

2 x 600 (30r) - z2 easy, every 4th 25 do fist drill

c/d - 100k easy, 300p

GOODNIGHT MOON! I've got a 5:30am date with Carnage. My baby and I are going to hit the West Hills!