7/29 - 7/31

So I am almost finished with my swim heavy week and I have noticed some really good gains. I have decided to skip the run heavy and bike heavy weeks because I don't think it is very safe. So Wednesday started off with a banana and some water then off for a Tempo run. My goal was one hour, but I ran the second half a little faster and finished 6.3 miles in 55:16. The first 15 min were easy, then for the next 25 I increased to a hard yet sustainable effort, followed by 15 easy. Felt good and pain free and finished the run off with a 10 min soak in cold water. During lunch I went for a swim. Today's workout was short, fast efforts. After my warm up I did 20 - 50 yd repeats on every minute, followed by a cool down. I was wiped out afterwards. Total swim was 1400 yd in 31 min.

Thursday I woke up, had a banana and some water (this has become my meal before shorter workouts when I don't have time for the food to digest, otherwise its a pb sandwich and coffee) then went out for a ride. Today I focused on cadence trying to keep a high RPM. When I finished my legs were not as tired, but my lungs defiantly got worked harder. Thursdays ride was exactly the same time and distance as Tuesdays (17 miles in 54:47) - weird. After work was another swim. Today's swim was a long constant swim. I warmed up for 200 yds, then swam 1700 straight. I had never swam that far without stopping before, and I did it much faster than I usually swim - 1:41/100 pace rather than the 2:00/100 I have been sitting at for the past several months. It was a great confidence builder.

Today is a rest day and I plan on doing absolulty nothing!