Friday

Friday we were scheduled for a 2000m hard swim at the pool.

I felt pretty good during the 2000, and I was able to negative split the swim, which is something I usually don't do. Through the 1000 in 12:20, coming home in 12:05. 5000m total in the pool.

300 mix, 200 pull, 8 X 50 kick, 200 Fr
12 X 50 (blast, fast, ez)
2000 TT (24:25)
200 ez
20 X 50 (alt 4 Fr on 45", 4 Kick on 60")
300 ez

We ended up having some decent rain move through on Friday, so rather than doing my run workout out at Elk Lake, where it was going to be pretty mucky, I opted to hit the dry settings of the treadmill.

Here's the workout (total was 70' of running, roughly 10 miles)

6 x 90 secs w/ 2 mins (10.5 mph, 2% incline)
6 x 60 secs w/ 60 secs (11 mph, 2%)
6 x 30 secs w/ 30 secs (12 mph, 2%)
6 x 15 secs w/ 15 secs (12 mph, 2%)

I ended the day with an easy 60' spin the the trainer later at night, to help flush out some of the stiffness in the legs.