Warm up - 300m mix, 300m pull, 300m kick with fins, 2 x 50m build. Main set - 2 locomotives. Cool down - 300m pull, 150m finger drill & 50m easy. Arms felt tired early on but okay by the end. Did 50m on 1:00 but not sure in general on speed.
Baseball10:00 [1] shoes: Adidas Training Spikes
Ugly game and conditions were windy. Lost it but right knee felt better.
Still in Oakville pool. Warmup - 300m Mix, 300m pull, 200m lick with fins Main set - 6 x 200m Cool down - 300 m pull, 150m finger drills with fin, 50m easy free. A little tired from weights but technique felt reasonable though my 200m was about 4:10.
Cycling (Wind Trainer) 1:00:00 [3] 21.0 km (2:51 / km) shoes: Carnac TRS7
Warm up 10:00. 30:00 @ 90 rpm, 24 khr. 5:00 light spin. 14:00 alternating 1:00 at 100 + rpm, 1:00 easy. 6:00 cool down. Right knee was a bit weak after weights.
Get progressive weight increase every set of 10. Did weights in between core exercises that were may main focus.
Weights, Core & Balance50:00 [5] shoes: Nimbus 10
Assorted core workouts from plank variations, supernans, ball back and front curls, ball hamstrings, crunches and glute raises. Right knee felt a bit wonky in warm-up but good after knee dips. Light ache next morning though.