800 down to 3:46

RUN 3.75 mins in about 26 mins, total of 5.25 miles in 50 mins
SWIM 1100 yards in 30 mins
PT with JH
BIKE COMMUTE 5.8 miles

Yeah, another one of those mornings where I didn't get to work until noon. I get up at 4:45, so that means 7.25 hours of non-work in the morning. Almost a full work day, haha!

Biked over to the track and did two laps of jog/walk warm-up. Even did a little plogging as I picked up a french fry cup littering the track. Then a 1600, 2x800, 4x400 with half lap walk in between.

To my surprise my HR ave didn't exceed MAF, and my cadence was consistently averaging 180.
1600 in 7.5-8 (garmin measured a mile at 7:25 but we stop at the lap lines not by the Garmin)
800s in 3:46 (one week ago 3:53-ish)
400s in 1:43 average
NICE

The swim. I SWAM!!  Guppy Challenge week 2, workout 1
6x50 easy.  4x100 as 1arm-swim-otherarm-swim, 3x100 with pull buoy  banded to ankles.
I didn't have time for the 5x200 so I just did a 100.

The 1 arm drill is tough, but the instructions to say keep going and you'll learn. The goal is to keep the non-moving hand at the surface. I didn't use paddles today, like I did last week. The paddles seemed to float my hand up easier. I did use the pull buoy though, and I think that also elevates and cheats a bit.

The buoy banded to ankles is to expose the vertical (sinking) and horizontal (fishtailing) flaws. Oh, it exposed flaws alright. I used the yellow PT band (wasn't using it otherwise...) to wrap both ankles to the buoy. My head was much lower and it was harder to breath. I fishtailed side-to-side, so I think I need to engage the core for starters. It's just day one, I'll learn more as it goes.

PT with JH -- added in both-leg squats with a 10lb, then 15lb, then 18lb, then 25 lb sandbag or ball! Whoop!