tue mar 30

pm run- this is a really good hard workout: 11+ mi total, 1:25...main w/o is 6x8 min at 10K race pace, 2 min jog in between...this is modeled after the endless 2K repeats I used to do in college (plus about a min and a half to each interval) this is a tough w/o but totally great for strength- you can tell by the end!

pm swim- 4k Meters (crap- I dont know my intervals at all) main set: 800 descending, 2x600 IM pace, 2x400 half IM pace....I couldnt finish the workout because i ran out of time but it is supposed to be 3x400 and then 4x200....dustins workout...

I have to drive 30 mins each way to the only pool around...not ideal