Wednesday, Thursday, & Friday…

Wednesday – Speed Workout
Here is Wednesday’s workout:

10 minute warm-up
6 x 800 @ 3:29 with 1:30 Rest Interval
10 minute cool-down

Actuals:
1 – 3:21.97
2 – 3:25.67
3 – 3:28:48
4 – 3:31.60
5 – 3:31.51
6 – 3:22.06

I think I’m still feeling the effects of giving blood last Friday. I felt sluggish today and while 800’s are always a challenge, today they were more of a challenge than in the past. It’ll just take a little time to build back.

Otherwise, a good workout.

Thursday – Swim day
Here is the workout from Thursday:

1 x 200 swim
1 x 200 Kick
1 x 800 pull
2 x 400 swim
1 x 75 IM
4 x 75 stroke
1 x 100 cool down

2475 yards. Not a bad effort, felt pretty good. The only issue I really had was that after the 800 and 400’s my calf’s started cramping up – ouch!

Friday – Tempo Run

Good tempo run Friday – long, but solid. Here are the details:

1 mile @ 9:22
6 miles @ 8:18
1 mile @ 9:22

Solid effort – felt good.

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