Monday, May 31, 2010

thrusters, arggh!

CF WOD: workout called for 500M row/30 barbell thrusters @45#s
Since I couldn't get at a rower today, I used the treadmill.
I did run .3 miles x2 and run .2 miles x2
set 1 15 @45#s, 15 @40#s
set 2 15 @40#s, 15 @36#s
set 3 15 @36#s, 15 @30#s
set 4 30 @30#s

Total time: 19:05

Thrusters are still a big challenge for me. I started at the prescribed 45#s and then unloaded as needed. Happy that I got through the four sets of 30!

Sunday, May 30, 2010

Open Water! A ride and some CF

Out to Lake T this morning with my sherpa. The water was delightful. Did one complete out and back that I'll estimate at about 1.3 miles or 2400 yards.

Total time: 47 minutes

Nice headwind on the way back in which made for an exciting swim ;). Took some time to adjust to being in the wetsuit. Felt like it was suffocating me the whole way out. Felt better on the way in. Or, maybe was just a lot more focused on not sucking in water given I was swimming into the chop and just trying to make sure I got that breath of air each time.

Ran into some fellow triathletes swimming there this morning too — so that was cool. My husband brought his kayak and paddled along with me. Fun for him. Good for me!

28.64 miles/1:49:00
Later. A bike ride with my husband. Rode the "ball buster" route as my husband calls it. Lots of tough little hills, stop signs, left turns and cars! Not the 45 minute TT I was supposed to do, but we had fun.

CF WOD: 21 back squats, Row 500M, 15 back squats, Row 500M, 9 back squats, Row 500M
Total time: 10:30

Since I had no access to rowing machine, I did .3 mile, .3 mile, .2 mile runs. Did 60 lbs. on the back squats. Didn't try to kill this one, but kept good form on the squats and ran about 7:30-8 minute mile pace on the tready. This was right after the ride.

Saturday, May 29, 2010

Run/Squat/Burpees and 5-5-5-5-5 Shoulder Presses

CF WOD: (Run 400M, 50 Squats, 10 burpees) x4
I ran .3 miles x2 and .2 miles x2

Total time: 18:55

Killer workout!

5-5-5-5-5 shoulder press
I did 40 - 45 - 45 - 40 - 40

Talk about weak...

Planning an open water swim at Lake Terramuggus tomorrow morning. Gotta make sure I can squeeze myself into the ole' wetsuit :O

Friday, May 28, 2010

10KTT, Back Squats, Bike on/Bike off

Total time: 52:48 / 8:31 per mile
Not bad all things considered. It was hot. I didn't take water with me which was a big mistake. But, I did get through it!

M1 8:16
M2 8:30
M3 8:38
M4 8:54
M5 8:33
M6 8:19
  .2 1:36

Later, around 6:30 PM

Back Squats: 1 - 1 - 1 - 1 - 1 - 1 - 1
108 - 108 - 108 - 108 - 128 - 128 - 128 - 128
plus 8 more at 108

Bike Workout: 5 minutes on, 2 minutes off x 4

LAP1 1.59 miles 19.1 MPH
LAP2 1.74 miles 20.9 MPH
LAP3 1.79 miles 21.5 MPH
LAP4 1.62 miles 19.5 MPH

Did this run at 12:45 p.m. It was hot! Much hotter than I thought it would be given how pleasant it was inside my house with the windows open and a nice cool breeze that was actually giving me a bit of a chill.

Is it hot in Arizona? I wonder if there's enough sun screen in the world to protect my pasty pale self out under the big, blue Arizona sky?...

Feeling better after 2 days of rest and wanted to get a run done and feel good about it. Rev3 is coming too fast for me. Not sure I'm ready yet this season for a half iron. Happy that its not one I've done yet so there's no benchmark for it. So, I'll just have fun with it. This has worked for me in the past. To just go with it and not think about the outcome. Just have fun. So, that's what I'll do...

Wednesday, May 26, 2010

a new day

Thanks for the kind notes yesterday...

Can't say I'm feeling much more energetic today, but my plan is to pick it right back up. So a CF WOD—either yesterday's or the one on my schedule for today and then swim 1650 for time after work. I'll need to get to the pool with enough time to get this accomplished.

Trying to understand why I got so much resistance from my mind and my body yesterday. So much that I would have to walk two miles to get home. Not exactly making me feel confident for REV3 in a week and a half... I did have a bit of a bad stomach all day at work and felt a bit light headed so maybe just picked up a bug. I definitely need to get more sleep and will make a point of this for the next several days. Really looking forward to the three day weekend!

Okay, so I did do a CF workout this morning before work.

CF WOD: 10! squats, burpees, sit ups for time (10-9-8-7-6-5-4-3-2-1)
Completed in 8:47

Had to catch the 8 o'clock bus so no time to eat breakfast. I ALWAYS eat breakfast! Felt dizzy and nauseous at work and ended up leaving around noon. I took a two and a half hour nap on the couch while watching a movie on HBO. I can't remember the last time I spent that much time on the couch... a girl gets tired I guess.

In any case, I'm hoping to get that swim done in open water this weekend — maybe at Lake T... and maybe a run of some distance at some point just to regain my confidence.

Tuesday, May 25, 2010


Attempted to do my 15K run this morning. Ended up being a five mile sufferfest. Aborted around mile 3 and ended up mostly walking a looooong way home. I had nothin'... very not like me to not be able to work through it.

Monday, May 24, 2010


CF WOD: Helen / Run 400M, 21 KB swings, 12 pull ups x3

I ran .3miles, then .2 miles, and .2 again to get the total distance. Kettle bell was 35 lbs. Pull ups were assisted with bands.

Didn't get to this until about 9:00 pm. I was pooped to begin with and felt breathless through the whole workout. But glad I got it done tonight.

Sunday, May 23, 2010

Shamrock Duathlon

Not bad I guess...

183/309     1:57:42      7/19 F4549  
5k  225  26:14     T1  1:11      Bike  170  59:57     T2 1:12        5k  211  29:10

I love this race. Was my first ever multi-sport event back in 2006. I've been hooked ever since. This was my fourth time doing this one, but first time on the new course. In 2008, I finished in 1:49 and change, but not sure its a direct comparison. The second run was really tough but I held a steady pace. It was slow, but I feel like I managed my pace well and kept myself from blowing up. The first 5k and the second were different routes. I was told the first was short and the second a little long. Felt strong on the bike and was really hammering it the whole way. Some soreness in my quads and glutes from the dead lifts yesterday.

Saturday, May 22, 2010

200M sprints in the shoes, 50M sprints in the pools and some dead lifts

phew! I'm bushed. Hope I didn't take the edge off my race tomorrow...

1st WOD: Run 200M, Rest 1 minute x 1054.67 152
51.10 147
50.10 145
48.49 144
50.92 143
49.79 143
47.89 143
48.42 145
48.46 143
45.77 141

Did this one this morning. A little too soon after breakfast I think because my stomach felt bloated. The first couple 200s were kinda rough due to just feeling too full or something. Hard to breathe. Better as I went though. It was hot out!

2nd WOD: Dead lifts 3 - 3 - 3 - 3 - 3
I did 178, 178, 178, 178, 198

First time I've been able to get 198 off the floor. Managed it three times so some real improvement there. I debated whether to up this last set or not because I knew I'd have to add 20 to do it. Wasn't sure I'd be able to manage it, but glad I gave it a shot. Need to get some 2.5s and 5s so I can go with smaller increments going forward.

3rd WOD: 20 x 50yard swim @15 sec. rest — keep each one within 3 seconds of each other.
51, 52, 54, 54, 55, 55, 55, 55, 54, 54, 55, 55, 54, 56, 56, 55, 56, 54, 56, 55

Not quite within 3 seconds of each other...

Friday, May 21, 2010

Burpees and Rowing

CF WOD: 21 burpees, Row 500M, 15 burpees, Row 500M, 9 burpees, Row 500M
Total time: 11:37

Burpees are not fun. Proud of myself though that I went to the gym and got this one done right after work. Needed to get over being shy about just doing this at the gym even if people give me funny looks. After all. I thought to myself, "Erica would totally do this. She'll think I'm a total wuss if I don't get this one done!" ;). So there. Kettle bells swings AND burpees! At the gym! Bring on those pushups at the pool again!

I'm only doing this one workout today. Will do the 200s (run) tomorrow, along with the swim and dead lifts.

I also rode my road bike to and from work today — a total of just over 13 miles.

Gonna tear up the Shamrock on Sunday.

Thursday, May 20, 2010

Row 500 / Kettle Bell Swings and Bike Intervals

CF WOD: Row 500M, 50 KB Swings, Row 500M, 40 KB Swings, Row 500M, 30KB Swings, Row 500M

Total time: 14:32

This workout was a ton of fun! I got off the bus on Market Street this morning and went right to the gym so I could be sure and get this one done. It was around 8:30 so not too many people still working out. Mostly some geezer types. So I grab my 20 lb kettle bell and situate it in the free weight area not too far from the rowing machine. I grab the second machine in a row of 4. There's an older lady on the one next to it and she's row, row, row your boat 'ing along at the pace of a plastered snail. Set up my machine, hit the go button and start ripping at the chain like a mad women. 500M done and I'm trippin' over to my kettle bell. Start swinging that thing over my head and an older gentleman who's curling a couple of bar bells just stares at me with his mouth hanging open. He's clearly never seen anything like this before. Back over to the rower and now there's another older lady strapped into the machine to right of mine. We're in a row with about 3 feet between us — maybe less. This new lady is quite possibly rowing slower than the one on the left. I'm ripping at the bar, beads of sweat flying, grunting and groaning to get the next 500M done. It was quite the scene. I really enjoyed it :)

After work: Ride 3 miles, Rest 1 minute, Ride 6 miles, Rest 2 minutes, Ride 6, Rest 3, Ride 12

Total ride: 33.20 miles
Total time: 1:48:40

3 miles / 9:10:02 / 19.64
6 miles / 18:41:06 / 19.27
9 miles / 31:08:09 / 17.34  (one long hill that was the last full mile)
13 miles / 40:46:03 / 19.13 (couple of hills and lots of rollers before getting back onto the flats)

Felt really good on this ride.

Wednesday, May 19, 2010

800 yard Swim and 50, 40, 30, 20, 10 x 2 step ups, box jumps, situps, push ups, burpees

800 yard swim TT (15:18 | 1:54/100)
Just average -- that's all i had for tonight.

Did my usual 300 WU and drill sets. Got started with the TT and was feeling some fatigue in the shoulders. Felt better and more motivated as I got into it, but was happy when it was done. Swam 100 hard after about 2 and half minutes rest and managed 1:44.

Didn't make it to the gym to use the rowing machine so did this coming Sunday's CF WOD.  I'm signed up to do the Shamrock so will try to fit Sunday's workouts in on other days.

(50 Step ups, 40 box jumps, 30 situps, 20 push ups, 10 burpees) x 2
Finished in 13:12

Did this one as soon as I got home from the pool. I did 25 step ups with each leg @ 19 inches. Box jumps were at 13 inches. The box jumps were particularly difficult after the step ups. Legs felt a little dead and I had to break those up a bit to get 'em done. There was no spring in my legs to get any real momentum going. Push ups, on the other hand, felt easy.

Tuesday, May 18, 2010

10K TT this morning - the run is coming around :). Cindy this evening.

10K TT / 53:21

M1 8:28 141
M2 8:39 150
M3 8:38 152
M4 8:46 153
M5 8:41 152
M6 8:32 155
.2   7:56  160

King Street loop. Some good hills. Tried to maintain consistent speed. Very solid run.

CF WOD: Cindy 5 pull ups (assisted), 10 push ups, 15 sit ups AMRAP in 20 minutes
Completed 16 full rounds in 20:04

Sunday, May 16, 2010

30K Bike TT and 6x100 swim intervals

10 a.m. Bike TT
30K TT (18.68 Miles / 57:16 / 19.6 MPH)

Pretty happy with this effort. Pretty windy, but just a great morning to ride. I rode with the intent of averaging 20 MPH, but couldn't make it happen today. Maybe next time.

2 p.m.

6x100 @ 4 minutes rest / 100% effort.
(1:40, 1:40, 1:42, 1:43, 1:44, 1:45)

Last time I did these May 1st, my times were:
(1:41, 1:41, 1:42, 1:44, 1:46, 1:46)

Super pleased with these numbers. 1:40 is my current benchmark from last July. A little annoyed that I couldn't make that 1:39, but I feel like its just a matter of time now. Ecstatic that I was able to hit 1:40 two times in a row though! I gave each one of these everything I had. So much effort for such mediocre times, but -- for me, these are good :). Might seem like a tiny improvement over last time, but I've been working on this swim thing for a while now and its these tiny little improvements that I live for at this point!

Saturday, May 15, 2010

sit ups and runnin' and a 20K TT

CF WOD: 21, 18, 15, 12, 9, 6, 3 Sit ups | Insert 200 Meter run after each set.

I did .2 mile run as my tready don't do decimals -- which, quite frankly, makes this workout a lot tougher! Took time to get the treadmill up to speed for each run, but I cranked it up to 9.4 - 9.5 for each one. A 6:15 mile pace! Yup. Thought I might puke :)

Finished in 14:38  - about 20 seconds faster than last time.

Very shortly after, I set out for my 20K TT. Legs felt a little dead so I wasn't able to hit the 20MPH benchmark I'm lookin' for on this route, but it was a very solid effort all things considered.

12.5 miles | 38:52 (19.3 MPH)

Friday, May 14, 2010

tabata... finally got THAT done

a.m. 1st CF WODtabata: box jumps, push ups, lunges, situps

box jumps: 11, 9, 11, 12, 12, 12, 12, 12
push ups: 12, 12, 10, 8, 9, 6, 7, 6
lunges: 10, 9, 9, 9, 9, 9, 9, 9
sit ups: 13, 14, 13, 12, 10, 12, 11, 11

p.m. 2nd CF WOD: 30 dead lift @ half body weight / 1000M Row
I did 60 (plus bar weight - 38lbs.)

Total time was 10:46 - this includes time it took to break down the bar and put weights back so as not to leave it laying in the middle of the free weight area in the gym so don't really know how long the workout took. Nice, efficient little workout for Friday after work.

Didn't have enough daylight for the 20K TT so will hammer that out in the a.m.

Thursday, May 13, 2010

5K Bike Intervals x 6

6 5K @ 3 min. rest

INT 1 9:34  19.4 MPH
INT 2 9:43  19.1 MPH
INT 3 9:40  19.2 MPH
INT 4 9:38  19.3 MPH
INT 5 9:46  19.0 MPH
INT 6 9:51  18.9 MPH

Cadence was to be at 60, but since I don't have cadence on my computer, I pedaled a lower gear than I normally would on this route. Felt strong. Pedaled into the dark.

Wednesday, May 12, 2010

1000 yard swim TT

19:16 (1:55/100)
(last 1000 yard TT was 19:26 on April 23rd)

Sometimes the goal is just to get the workout done. Sometimes there's a prize you get to take home after. Driving out to the pool after work this evening, I felt really tired and pretty unmotivated. A busy weekend and its Wednesday already. Not enough sleep this week and still feeling lots of pressure at work. All good really. Life is full and challenging and very good. So I got in the pool thinking yeah... whatever... just get the 1000 done and get home and try and find some down time.

Started with my usual 300 warm up and then my catch up drills — yeah, I really am that retentive that I have to do this routine every time even when I don't feel like it. Okay, now... one thousand yards. Its only forty laps. Break it down by tens and its more palatable. I try to focus on my stroke, staying long and lean and high elbows on the recovery. I'm a machine. Just churning away at the water. Counting the laps. A guy gets in the lane next door. I make sure he's doesn't get by me. I'm focused on my stroke and reaching for the other end of the pool. Ticking off the laps. By tens it goes faster. I'm feeling really comfortable at thirty laps and thinking only ten more and your done. I want to be done. I swim what I think is faster, but more likely I'm just churning up the water more. I touch the wall at forty. I'm 6 seconds off my best 1000 yard TT last July.

I go home with my prize feeling good about having achieved the goal of getting it done and then some :).

Saving the tabata for tomorrow morning because I want to do it justice and I want to get to bed at a decent hour tonight.

Tuesday, May 11, 2010

here comes the run... la laa la la

15K TT
9.4 miles | 1:22:44 / 8:54 AMP

M1 8:40  AHR139
M2 8:41  AHR148
M3 8:52  AHR164
M4 8:52  AHR165
M5 8:59  AHR167
M6 8:46  AHR168
M7 8:59  AHR166
M8 9:02  AHR156
M9 9:04  AHR155
M10 9:21 AHR156

This was a very good run! Finally felt like my run mojo was there. Did same route as last 10K TT so included some good hills. The one issue I did have which kept me from really executing to full potential was that I really ran out of gas around mile 5ish. Literally felt my stomach growling for food. Didn't get enough calories yesterday or this morning pre-run. I definitely felt the impact of that. Body felt strong and very willing this morning, but it was looking for more fuel. All good. I can fix that!

CF WOD: 100 feet walking lunges, 10 burpees, 25 situps (I did 40 lunges instead of 100 feet walking lunges)

Total time: 10:17 (last time same workout - 10:26)

Monday, May 10, 2010


CF WOD: 21, 15, 9 of pull ups and thrusters

Total time: 7:45

Started with 45 lbs. but after about 10 had to downgrade to 40. My left shoulder catches in a most painful way with too much weight and I just don't want to risk injuring it. Would rather do these with good form and without pain for now. Even at 40 lbs. I still have to break up the sets so it was plenty challenging. I did take nearly 45 seconds to a minute off my last time on April 13th.

I rode my road bike today too. With my husband after work. Just for fun :)

Sunday, May 09, 2010

sit ups and runnin' and push ups and swimmin'

Saturday, May 8th

CF WOD #1: 21, 19, 15, 12, 9, 6, 3 sit ups | Run 200 meters between each set.

I ran .2 miles between each set as my t-mill only does 0.0 — 'spose I could have done .1 mile run, but that would have felt like cheating to me...

Each run I got the t-mill up to 9.2 - 9.4 — well under 7 min. miles so was really pushing it hard.

Total time = 14:56

70 push - ups for time — 5:18
Did this right after the first workout. Cranked out the first 20 no prob, then chipped away at the rest.

Yes, I wussed out on doing these at the pool. My gut told me that I simply wouldn't do this when I got to the pool so I just did them at home and then headed to the pool to do the 7x200. It was a good thing as there were kids swim lessons in both outside lanes of the pool with a big gaggle of parents  spectating. I was the only other person actually swimming in the pool and I was already giving them a show with my raucous flailing back and forth trying to crush those 200. My shoulders were pretty fatigued from just having done the push ups so I think I got the benefit of the combination of movements.

In the pool I did:

300 WU
4x50 DR Catch up

7x200 (3:37, 3:45, 3:47, 3:46, 3:48, 3:48, 3:52)

That first 200 was only 2 seconds off my best recorded 200 last year. Strange how I fell off after that one, but happy that I held pretty steady until the last one. My shoulders were pretty wasted by then.

Was feeling pressure to get all of this stuff done so I could get in the car and head to my parents new home in Bethlehem, PA.

Today was a rest day — although, not particularly restful with a 3.5 hour drive home.

Friday, May 07, 2010

dead lifts and rowing and 20K TT

CF WOD: 30 dead lifts at half body weight / row 1000M
I did 70 lbs. plus the weight of the bar
Total time: 8:59

20K TT (12.5 Miles)
Total time 37:50 AVG 19.87 miles (same route as last time)

Did tomorrow's workouts today so that I could actually do the rowing. Easier to go to the gym right after work than schlep into Hartford tomorrow morning. So CF WOD at the gym right after work, jump on the bus home and saddle up the tri bike the 20K TT. Goal for tonight was to go faster than last time — which I did. A little annoyed at myself for not hitting 20MPH average. Next time!

So tomorrow I plan to do the run/situp WOD and the swim 200/push up workout. So, I gotta know... has anyone done push ups at the pool? Trying to imagine getting out of the pool every 200 yards and cranking out 10 push ups...

Doubling up these workouts because I'll be away on Sunday and not wanting to worry about how to get a workout in. If there's time and I feel like it, I'll squeeze in a little run.

Thursday, May 06, 2010

Dead lifts and bike tabata

a.m.  WOD:  3 - 3 - 3 - 3 - 3  max weight dead lifts

I did 178 - 178 - 178 - 178 - 158

I did try to start with 188 which would be more than i've ever done, but couldn't get the bar off the ground. Need to get a couple of 5s or 2.5s so I can work smaller increments to a bigger load or take less off when I start to fail. Felt good with these. Last set of 178 was tough to hold onto the bar.

p.m WOD: bike tabata | 20 sec. work/10 sec. rest
did 6.67 miles total for the tabata

I did this outside on my tri bike. Set up my Garmin for intervals. Lots of beeping and vibrating. This was fun once i got into the rhythm of it. Really worked the quads as when it was go time, I generally got out of saddle or had to push hard to get the bike up to speed again after laying off the pedals for 10 seconds. I warmed up for about 11 minutes with 3.2 miles and then did an additional 6 miles post tabata for a total of about 16.5 miles. Averaged about 18.5 mph for the whole ride. Legs felt really strong.

Wednesday, May 05, 2010

Swim 500

9:37 (1:55/100)

I felt good in the water -- really strong. Not an extraordinary time, but quickly getting back to where I was this time last year.

Additionally, I did my usual 300 WU and Catch up drill sets.

Post 500, I did a 100 hard just to see what I could do after having worked the 500 hard. Managed 1:47 after a minutes rest.

It was hard to trek out to the pool after work when it was so nice out, but always glad when I get it done.

Tuesday, May 04, 2010

10K TT plus AMRAP: 4 burpees, 8 push ups, 12 situps


Total time: 55:43

M1 8:36 HR141
M2 8:49 HR151
M3 9:06 HR151
M4 9:15 HR151
M5 9:04 HR150
M6 9:04 HR150 

Felt like I was running through quicksand... Different route this morning. This one has 4 pretty good hills so not really a direct comparison to my last TT or even the Simsbury River Run. What was good about this run? I didn't walk at all. This is not a bad pace for this route — I've run it a million times. What sucked about this run? Legs felt like heavy logs. No zippety in my do da...

Given my perceived effort, my HR looks too low...

AMRAP: 4 burpees, 8 push ups, 12 situps
Competed 15 full rounds in 20:16

The push ups really slowed me down in the later rounds.

Monday, May 03, 2010

AMRAP 5 pull ups, 10 push ups, 15 squats

Completed 18 full rounds plus 5 pull ups and 10 push ups in 20:03

Last time I did this was on March 19th. I did 10 reps in 20:39... shut UP!! Huge improvement!

I also ran 2 miles outside to warm up before CF. Legs felt heavy from yesterday's workouts.

Tomorrow I have a 10K Run TT on my schedule. I have to say that the whole run thing is in my head a little. Thinking about how to approach tomorrow's run so as to set myself up for what will feel successful so I can start to regain confidence. My bike and swim feel strong so far, but the run is eluding me. I know it'll come around. Trying not to get all "mental" about it : ).

Sunday, May 02, 2010

21, 15, 9 back squats and 4x400 swimmin'

CF WOD: 21 back squats, Row 500M, 15 back squats, Row 500M, 9 back squats Row 500M
I did 70#s for the back squats ( a little short of half my body weight) and ran .3 mile on the treadmill.

Finished in 10:44.

Really tough workout! I tried to go 80 on the back squats but felt like it was gonna be too much so unloaded to 70. Was tough to do 21 straight. Had to break these up a little, but tried to keep breaks super short. Running was also difficult, but hey its .3 miles so giddy-up! Would have much preferred to row, but my gym is not open on Sundays. Ran 1 mile warm up and 1.1 mile cool down after.

Second Workout: Swim 4x400 - 80% effort keep sets within 4 seconds of each other.


Took 1 minute rest in between.

Not sure if I can swim 80% effort, but I think I did. 100% effort was yesterday's 100s. Those are all out swim so hard you might puke kind of efforts. So I think this was 80%. Don't feel like I worked that first one really hard, but it came right after the 4x50 catch up set so I was rockin' better form for that one. Not too bad holding on for the next two. Would have liked to have held a sub 7:50 for the last. Overall though, feeling really good and strong in the water! Did 2200 yards total for the workout.

I used to have a great Timex HR monitor that gave me HR in the pool. Its since died and they don't seem to make that model anymore. I went through two of them actually and got a lot of use out of each. My Suunto won't give me HR in the water. I also just replaced my Garmin -- also kaput after 4 years -- with a Garmin 310XT, but it doesn't track HR in the pool... So how are folks getting their HRs in the pool?

Saturday, May 01, 2010

its a beautiful day... for a 40K TT and some 100s in the pool

Threw down a solid 25 mile TT out on my mini AZ bike course this morning.

Total time = 1:17:07

Wind was minimal and temp was absolutely perfect! Was happy to be able to maintain good effort throughout this ride given last night hard effort on the bike.

Made up a swim I was supposed to do last Sunday.

6x100 @ 4 minutes rest


Also did 300 WU, Usual 4x50 Catch up, 8x25 Catch up with PB, 100 Breast stroke and stretching to cool down. Pretty happy with these splits. Would like to break 1:40 just once though :)

"It's a beautiful day" by U2 was the song that played at the swim start at LP 2008. I'll never forget it. Still gives me chills every time I hear it. Of course, that day was far from "beautiful" in the literal sense, but really was beautiful for everyone that crossed the finish line that day :). Those of you training for LP right now will know that feeling soon!