Yesterday I ran on the treadmill:

6 min on, 6 min off (9.5mph)

5 on, 5 off (9.6 reduced to 9)

4 on, 4 off (9.1 to 9.2)
3 on, 3 off (9.2 to 9.3)

2 on, 2 off (9.3 to 9.5)

1 on (9.5 to 12)

I was a little disappointed in my performance. I need to manage my intensity levels to duration.

My apologies to anyone who walked through that room while I was running and probably for a while after. I love El Chubasco, but wow.

Today I swam at Ecker.

The masters were there so I kind of poached their workout, but scaled it way back for time constraints. Warmed up 500 Swim Kick Pull Swim.

50 x 4, 50 x 3, 50 x 2, 50x 1

Each group was supposed to get faster, but I seemed to maintain about 39, 40 sec averages.

37 was my best and last, 42 was my slowest in the first set.

Then I just cooled down with a back stroke and slow crawl 250.

1250 total, I was in the water for about 35 min.

I've got a long way to go...