Swimming 1:20:00 [3] 2.75 km (29:05 / km)
MTC Swim with Coach JJ. Warm up 300m swim mixed, 200m pull breathe 3, 100m drill, finger drag, Catch up Right and left arm. Main set 8 x 25m kick no fine, 2 x 200m pull breathe 3,5,5,3 , 8 x 25 m kick fins, 400m pull breathe 3,5,7,9 , 4 x 100m descending. 6 x 25m fingers with fins, 6 x 25m backstroke with fins. Coldown 250m mixed.
100 m times were 2:00 to 1:50. Felt okay but should have been faster.
Running (Treadmill) 35:00 [3] 2.7 mi (12:58 / mi)
shoes: Asics Nimbus VIII
Run at 12/20 on the threadmill random 5 mph. Legs felt a bit sluggish so I did not push and cycle instead.
Cycling (Lifecycle Horizontal) 30:00 [3] 10.9 mi (2:45 / mi)
shoes: Asics Nimbus VIII
Random cycle on 12/20 setting. Legs felt okay and could felt the use of more glutes.
Weights, Core & Balance (Legs & Arms) 50:00 [5]
shoes: Asics Nimbus VIII
Sets of 30 to 40 reps on maximum weight. Muscles felt tired but recovered fast.
Weights, Core & Balance (Legs & Arms) 10:00 [3]
shoes: Asics Nimbus VIII
A little quick on the stretch as there were things to be done. Flexibilit was okay. Worked on improving right knee strength a bit.