Wed- pm run, 10+ mi total: main w/o- 5x (4 min at 10k pace, 2 min easy, 2min at 5k pace, 1 min easy, 1 min 1500m pace, 30 sec easy, repeat with 4 min again)...
pm swim- 2500yds total: 1500 easy drills, 1000 stroke per distance
Thurs- pm swim: 4k total, main set 5x500 on 7:00 (times- 6:22, 6:25, 6:25, 6: 30, 6:30) getting a little burnt out on swimming alone in a cold dark pool...really hard for me to work hard by myself, I think I am just going to have to hope to maintain my swimming level until I move back to cville
pm bike- 1:10 total on trainer inside: 4x10mins at high cadence (rpm 100+), 5 min rest inbetween
Fri- off, worked too late and had to drive back to cville =(
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