Why I Oughta!!!

AM - ran 3 miles easy... sore & tired

PM - Swim 2200 yds of drills and then a 3 mile run after at an easy pace.

Track Day... We are still keeping it relatively easy. Warm-up, 4X100 staged sprints, 12X200 @ 41 sec, 4X100 staged sprints, and cool down. All 100's & 200's recoveries were completed by finishing the 400 lap.

Ate my tacos at del taco and hurried home to bike 1 hr spinerval dvd 37.0. That really kicked my butt after a track workout!!!

Swim 1800 yds

drills and 2X500's at the end at a 7:43 & 7:35

Ran 6 miles with 6 one minute accelerations & one minute recovery during mile 4.

Swim 1800 yds

400 warm-up
800 time trial (11:38)
4X100 cool down 1:30 with 10 sec recovery

I started out too fast on my time trial. The first 100 was a 1:20, but I seemed to pick it back up at the end when some &$#%@** parked in front of the timing clock.

HIT class for 2 hrs. Abs and gluts are sore tonight.

Biked from Sand Hollow to Town Square (24 miles) at a 19 mph average. We ran the IM course in 4.5 mile drills of running up and down twice. Our average pace was 8:43. Then, we biked back to Sand Hollow in the small ring only so we could spin out our legs. Our pace back was 15.7 mph. We felt good and we all recovered nicely!!!