7am Swim 3350 yd, 60 min; Treadmill 30 min (including walk w.u. & c.d.)
3,2,1
5 x 100 IM on 1:45 - 129-127
200 Mtn Fr P on 45/50
10 x 100 Fr on 1:25
200 K no fins, 100 S
10 x 25 Fr Sprint on :35 - all 15-15.9
200 SD
Treadmill 30 min
walk 5 min @3.2 mph
easy run 20 min @ 5 mph (HR under 125) with 1 min walk break half way
walk 5 min C.D.
First time running in 2 weeks. Took it very easy. Decided treadmill would be safest choice. No pain or strain in calf or knees. Plan to do the same tomorrow.
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