2x [4x75 as 50 kick, 25 swim in IM order on 1:45]
4x100 fr on 2:00
2x [4x50 swim in IM order on 1:15, 100 IM sprint on 3:00]
100 fr ez
4x100 pull on 1:45
4x50 kick in IM order on 1:15
2x [4x25 build, sprint, ez, sprint on :45] odd set fr, even set ba.
100 fr cd
4x25 kick drill on :40
6x50 dolphin kick w/fins on 1:00
6x100 fr on 1:50
4x25 ba w/ 8 dolphin kicks off the wall on :40
6x50 ba on 1:10
4x [2x75 fr on 1:30, 4x25 Sprint in I'M order on :45]
50 fr cd
Cyclocross Bike (Boone) 30:00 [3] 8.0 mi (16.0 mph) slept:8.5
wu on the trainer
10 AM
Cyclocross Bike (Boone) 54:24 9.99 mi (11.0 mph) +712ft ahr:168 max:176
Another back row start but surprisingly still in the pack after lap one. Every one seemed to be struggling with traction from the rain last night but I had pretty solid grip so I could keep up some speed in the turns which helped. Last one to make it to the bell lap without the 15 year old phenom lapping me today so my reward was another lap chasing the guy 10 sec ahead of me. Finished 20th.