MTC Swim with Coach Stewart. Warm up 300 mixed, 200 pull, & 4 x 50 build. Mai Set 4 x (200 on 4:20, 2 x100 on 2;10 and 4 x50 on 1:05) Cool down 200 with fins 50 breast.
Back was a little sore so took it easy but was swimming below 4:00 for 200 m in the pack.
Swimming1:25:00 [3] 3.15 mi (26:59 / mi) weight:150lbs
MTC Swim with Coach JJ. Warm - 300 mixed, 4 x 75 fist/swim 50, 3 X (scull, drill & 2 builds) Main Set - 1500 m steady, 50 float Cool down 6 x 100 pull and 3 x 50 kick/swim with fins
1500 m time 33:00. Easy swim with 2 people in front for drafting.
5 PM
Running (Roads) 50:00 [3] 7.4 km (6:45 / km) shoes: Brooks Glyercine
Easy run to be ready for the Snowshoe Raid! Wore compression socks. Run felt good though typical slight right leg issues.