Swimming 1:20:00 [3] 2.15 km (37:13 / km)
MTC Swim with Coach JJ. Warm up 400m swim, 4 x 25m kick, 4 x 50m Push offs for 10 minutes. 5 x 0:40 kick vertical, 0:20 rest, main - 3 x (4x75 drill/free 50, 4 x 25m smooth/fast) 2 x 6 x 25m finger drills, Cool down - Imwithout free 150 m.
Knees felt a bit wobbly from kicking and line was a bit of but 25 m times were about 0:20 to 0:25.
Aerobic warm up/down (Elliptical) 13:00 [3] 0.65 mi (20:00 / mi)
shoes: Asics Nimbus VIII
Running (Treadmill) 48:00 [3] 3.75 mi (12:48 / mi)
shoes: Asics Nimbus VIII
LIght run to wore on joints and strength. Right knee was a bit sore to start but felt good by the end.
Weights, Core & Balance (Legs & Arms) 50:00 [4]
shoes: Asics Nimbus VIII
Sets of 25's to near exhaustion. Concetrated on indiividual leg workouts. Felt okay and knees were good after words.
Weights, Core & Balance 15:00 [3]
Mostly just stretch but did some sigle ankle raises and supermans. Flexibility was not bad.