Workouts for the week 2/26 - 3/3

2/26/12 - Biked 24.6 miles with the Team - Boiling Springs Loop in 1:37 (15.2 mph avg)

2/27/12 - Skipped morning swim.  After work, I warmed up with drills and then swam a small ladder (1000 yds).  After that, I ran 3 miles of intervals on the treadmill (33 mins)

2/28/12 - Core workout for 30 mins.  4.9 mile run in 47:21 with the Team at City Island.

2/29/12 - Swim (Bloomers)

200 Warm up

25 drill, 25 swim, rest 0:30

Right arm

Left Arm

Catch up

Fists

1000 Main set

4 x 75, rest 0:30

2 x 100, rest 0:45

1 x 200, rest 1:00

1 x 300 build

100 Cool Down

4 x 25 Count strokes

3/1/12 - 5.28 mile "Blockbuster run" with Kui - 9:38 average pace

3/2/12 - OFF!  

3/3/12 - 12 Mile Run at Messiah (1025 ft elevation gain) - 10:30 min/mile pace

3/3/12 - 24.3 Mile Ride from South Middleton Park (WINDY!) - 14.5 mph pace due to wind