Swimming 1:35:00 [3] 4.1 km (23:10 / km)
slept:7.25 weight:153lbs
MTC Swim with Coach Ken. 40 x 100 m on 2:20 pace time. Swam #1 & #2 in 2:05, # 3 2:00, #9 2:00. All the rest were below 2 minutes. Swim time for #40 was 1:54. Worked on getting a slight body roll throughout strokes and keeping legs together. Head still wobbles around quite a bit but try to keep it lower and still. Relaxed fingers with a slight spread gave best speed. Arm bend and abs pull was best. Dropped and pushed harder off walls during turns. Likely could do a 2:15 pace time but relaxed and concentrated on technique. Lanes were sparse perhaps due to Sunday's core workout or cold temperature.
Aerobic (Elliptical) 53:00 [2] 2.7 mi (19:38 / mi)
shoes: New Balance Cross Trainers
Warm up.
Weights, Core & Balance (Legs & Arms) 30:00 [5]
shoes: New Balance Cross Trainers
Arms felt good after 4 km swim this morning. Sets of 10 at maximum weight. 12 if I had something left.
Weights, Core & Balance (Ball) 12:00 [3]
shoes: New Balance Cross Trainers
Sets of high, lower and middle abs on the ball.
Weights, Core & Balance 15:00 [3]
shoes: New Balance Cross Trainers
Getting better standing one legged on Bossus, regular or inverted.