5:40am Swim , Weightlifting; 4pm Run ~52 min
3,2,1
10 x 50 Fr Drill on :50
8 x 100 Fr on 1:25
4 x 100 K alt Fly on 2:10, Fr on 2:20
4 x 100 Fr P on 1:30
12 x 25 Fr on 35 - all 15 (2 - 16.0)
200 SD
Weightlifting - keep same pretty easy weight but add 2nd set. Did about 5 sessions(2x/wk) doing 1 set. Plan to err on the side of caution and not up the weight for at least 2 more sessions.
5 min walk
Run ~52 min (no mileage)
long w.u. @ zone1-2
6 x (30sec @ speed, 2min recovery pace including 30 sec walk)
finish time @ zone2 aerobic
5 min c.d. walk after 52 min.
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