leh

At Y with Barney, Tom and Charlie and Andrew (for a little). WU: standard 800 then 4 x 50 on :45 desc stroke count. MS (3700!): 4 rounds of (125 on 1:35, 100 on 1:25), 6 rounds of (100 on 1:20, 75 on 1:10 25 stroke/50 fr), 8 rounds of (75 on 1:05, 50 on :50 - fly, fly/bk, bk, bk/br, br, br/fr, fr, fr/fl). 10 rounds of (50 pull or free --alt by round on 50, 45, 40, 45, 40, 25 kick on 40, 35, 30, 35, 40). CD: 100 easy with tb drills.

After spinning as part of rehab exercises.

Jayne's spin class. SOOOOO hot. Ave 206 watts for the 50 min main session but did have to stop completely twice during our recovery to try to cool off. RPM=75. After 5 min cool down ave dropped to 196.

Rehab exercises (3 egoscue, 3 chiro, 1 PT) plus 1 min wall sit right into 4 laps of running. Repeated twice.

With Barney (Paul was 2 lanes away doing his own thing) at 6:30 after they finally let us in after the storm. 500 free, 400 IM rldrsw, 300 kp. MS: 4 rounds of (1 x 200, 100) on 3:00, 1:15, 2:50, 1:20, 2:40, 1:25, 2:30, 1:30 then 4 rounds of (1 x 100, 1 x 50) on 1:30, :35, 1:25, :40, 1:20, :45, 1:15, :50.

Green Ribbon north to CCC then back on the road and up Butler. Included some plyo drills when I got to the baseball field near the end.

Plyo stuff (2 rounds of 20s of double leg hops, 20s easy, skipping for height and bounding) then neck rehab work after then also 25, 20, 15, 10, 5 reps of 6 different exercises before swimming.

At Lynnewood with the kids. Non-stop serpentine up 1a, down 1, up 2, over to down 5, up 6, down 6b 3-4x, followed by 3-5 x 100 in middle lanes. Struggle as I never got to draft and kept getting passed by lines of faster swimmers. Those who were around my speed kept cutting the walls out so one moment I would be on their toes then the next I would be 10y behind and was not willing to cut the walls out.

Jackie's yoga class.

At y with keith, barney, paul, kristin and tom s. 300 warm up. 5 x 200 on 3 (25 imo/25fr), 2:50 (same), 2:40 (same), 3 (fr), 2:30 (IM). 5 x 150 on 2:15, 2:05, 1:50, 2:15 , fr. 5 x 100 on 1:30 (50 fly/50fr), 1:25 (25fr/50br, 25fr), 1:20 (50 fr/50bk), 1:30 (fr), 1:15 (IM - 1:18). 5 x 50 on 45, 40, 35, 45, 30 (32). Then with tom: 200 with fins alt 25k/25s, 4 x 50 alt pull with paddles, swim with paddles, 2 x 100 1=paddles and fins, 2=no equip. 6 x 100 im 1=k w/fins, 2=s w/fins, 3=pull with buoy and paddles, 4=sw w/paddles, 5=sw w/paddles and fins,6=easy no equip.

Green ribbon trail to GA to Ft wash state park, up skippack to r on sheaff then back on trails at ga and home. HOT and muggy.