Weekly RUNdown

Monday – am run and swim (2100 yds):

300 w/u, 6×75 kick/pull/swim, 150 drill

200 easy, 100 medium, 50 hard –> rest 15 seconds between, complete 3 sets with 30-40 in between sets

150 cool down

Tuesday – early morning run, 7.25 miles in 60 minutes

Wedensday – swim!

200, 2×175, 3×150, 4×125, 5x 100 (alternating 25 easy 25 hard), 6×75 (alternating 75 hard/build, 75 easy) + 200 swim, 150 kick, 200 swim

Thursday – lift I SO need to get back to lifting more regularly – this left me SO sore Friday and especially Saturday.  8s for arms, then 15, 12 35, 25, 15 ( I think)

Friday – late afternoon 5.22 (ended up at about 5.5 miles) at 8:23 average, then foam roll (hurt so badly, in a good way)

Saturday – 10.12 miles in 1:25, average 8:28.  My legs were really dragging and sore from Thursday, so I definitely took walking breaks.  It was also a mid-day run which I’m not so excited about, but it was a beautiful day and I got it done!

Sunday – off

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