Friday 28 October 2005
Scheduled: 2500Y swimming, 4 miles @ 8:40 w/6 x 100 sprints
am: 2500Y in masters swim class - 500Y warmup, 2 x 300 pull, 4 x 100 turning at 2:00, 2 x 200 IM with freestyle on the return, 3 x 100 breathing on 3/5 strokes, 4 x 50 fast (45 seconds) with 30 second rest, 100 cool down. Felt mostly good. Starting to do strokes again during these masters classes.
pm: 4 miles @ 7:45/mile (did this a bit faster) including 6 x 100 sprints. I did this down palomar airport road and back. I used the times gps system and monitored my running to make sure I stayed around 8 min/mile. the sprints lowered the average time 7:45. I felt lighter and faster during this run, at 5:00 pm than I normally do.