Pre-week: This is a 'recovery' week so I'm hoping my swimming will get a little better with some lower intensity. I'm feeling quite a bit of accumulated fatigue in my legs from the bike. I have started listening to the audio book by Dara Torres called Age is Just a Number. So far it's excellent. Will listen especially while spinning on my own when not in a class.
Post-week: With such "light" training on Sat. and Sun. I felt like I was cheating. I would have liked to up the amount but know I needed this recovery week.
Monday
off day; physical therapy
Tuesday
am Swim 3400 yd, 62 min
3,2,1
4 x 100 IM (No fly, add fr) on 1:45
8 x 50 K on 1:05 alt 25 fr, fly
5 x 100 Fr P on 1:30
10 x 100 Fr on 1:30 - 120's, 119, 19, 19
50 ez
6 x 50 Fr H on 55
150 ez
am lift weights
pm Water Run 40 min
4 x 20/40
Wednesday 6/3
5:30am Spin Cycle, 62 min
HR153/128; 653 cal
5:15pm Spin Cycle
(pre-class 18 min easy w.u.HR ave110)
1:17 min total
HR147/128; 816 cal
Thursday 6/4
am Swim 2900 yd
3,2,1
drill set, pull set, kick set
5 x 150 Fr Fartlek (50 build, 25 debuild) on 2:20
6 x 50 Fr on 55
200 sd
lift weights
4pm water run 35 min
8 x 20 sec sprint bursts
5:30pm Spin Bike 61 min
Friday 6/5
7am Spin Cycle
pre class 5 min w.u.
7am class 52:40 including extra
HR151/127; 539 cal
8am class 51:02 including extra
HR143/128; 541 cal
Saturday 6/6
8:15am Swim 2850 yd; 50 min water run
3,2,1
8 x75 Fr P stroke work
200 Mtn Fr K
1000 Fr mod - 14:09
500 Fr splits - 708, 701
150SD
50 min Water Run - steady
Sunday
7:30am Brick - 60 min ride, 30 min water run
Ride 59:46, 17.6 miles
HR140/115; 507 cal
YMCA/Leucadia Bl/101/Pine St/return
Water run 30 min
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