Week of 6/29

A race week, and end of a month long build phase. Managed five swim sessions, three bike sessions, three run sessions. Back to the grind next week.

Swim- 5
Bike- 3
Run- 3

Monday

Run- 42min easy. Left achilles a little tight, trying to get good.

Swim- Swam w/ECMT group Warm-up: 200 choice swim, 100 kick, 100 pull, 100 25 Stroke-25 Free (Stroke = non-free) 4 x 25 Kick, evens faster than odds Mainset 4 times through 50 Free, Moderate Pace, 25 Free, Fast,15 seconds rest after each swim. Freestyle Drills and Technique Work Focus: Underwater Catch and Sweeping 16 x 25 (2 rounds of 8) on 0:15 rest, 6 x 50 pull free, breath every 3, 100 easy

Tues

Swim- Mainset- 5x200 (3.03, 3.04, 3.04, 3.05, 3.07)- a bit fatigued from yesterday's sprints

Bike- 40 miles, 2hrs 10min

Wed-

Swim-Paddle work to start, then Mainset- 300, 200, 100 (4.38, 3.00, 1.26)

Track- 2x1000 (2min rest) then 6x110 fast strides. 1k in 3.15, 3.20..

Thurs-

Swim- Good long-ish warm up, then 6x100 1.26's on 30 sec rest

Bike- 1hr 45min to Bothell and back.

Fri- travel/off

Sat-Rest at Sunriver

Sun-

Pac Crest Olympic Tri (see race report)