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Warm up:
1) 100 Single-arm with paddle and buoys (50 x 2)
2) 100 Finger Drag
3) 100 Catch-ups

Workout:
8 x 50 (#1, #2 – :45 sec rest)
       (#3, #4 – :30 sec rest)
       (#5, #6 – :20 sec rest)
       (#7, #8 – :15 sec rest)

4 x 100 with paddles and pull buoy
        (#1 – breathe every 3 strokes)
        (#2 – breathe every 4 strokes)
        (#3 – breathe every 5 strokes)
        (#4 – breathe every 6 strokes)

4 x 100 Kick

50 x 2 Free
50 x 2 Finger Drag
50 x 2 Sprint

Swim down:
100 free

Jeannie and I went to Gold’s for the noon spin class on Friday. I tried to find a bike that was ready to accept my cycling shoes, but unfortunately I couldn’t. There must be a way to easily detach the foot strap component from the peddles on those spin bikes, but with no light and little time I couldn’t figure it out. Spin was good though, even in my running shoes — I liked the music mix. Class was one hour.

We did some brief calistenics: push-ups, abs, and core work on the stability ball.

Then I told Jeannie I would meet her at home and handed her the car key. I wasn’t sure how far it was, or which way I would run. It was fun just to start running and plot a course once I began. I took Grover’s Mill to Town Court, and followed it to Lawrence Station Road. Then I took Baker’s Basin Road before hopping onto the D&R Canal Path. I took the path as far south as it goes from Baker’s Basin, which ends at Mulberry Street in Trenton (just about 6.1 miles from Gold’s Gym). Then I headed to Olden Ave via New York Ave, and off to Ewing Township.

The distance when I reached my house was 8.75 miles, so I lapped the block one time to add another quarter mile. I felt great after the run, but my middle toenails still get bruised on longer runs.

Warm up:
1) 100 kick
2) 50 pull R
3) 50 pull L
4) 100 free

Workout:
12 x 50 kick (alternate, :15, :5 sec rest)
5 x 100 free (descending rest :45, :30, :15)
8 x 50 pull (:30 sec rest)
6 x 50 free (descending rest :45, :30, :15)

Swim down:
200 free

Warm Up
300 Free: 100 kick, 100 pull, 100 swimWorkout
6 x 50 kick board with fins  :15 rest
2 x 100 swim free style
6 x 50 pull with buoy and paddles
2 x 50 swim free style  :15 rest

Swim Down
200 Free style swim

I) 300 yard warm-up routine; alternate through twice:
1) 50 with kickboard
2) 50 pull-buoy
3) 50 freestyle swim

II) 300 yard freestyle sprint; alternate through three times:
1) 50 easy pace
2) 50 at full speed without worrying about perfect long strokes

III) 3 x 100 Pull buoy (and hand paddles if you have them)

IV) 300 yard kick sprint routine:
1) 50 kick
2) 50 kick sprint
3) 50 kick
4) 50 kick sprint
5) 50 kick
6) 50 kick sprint

V) 200 yard freestyle swim down

Total 1400 yards