Sunday morning i felt pretty sore from the hard bike session i did the day before so i decided to do an easy 30min run on the treadmill in the gym followed by 45mins of stretching and core work to loosen me up. Then instead of our usual 2 hour swim session we had club champs so it ended up being a light day. I did 1km warm up of f/c and b/c followed by a 200m backstroke race... which didn't go too badly.
Monday i had a "legs off day" and just did a 4.5km swim session. We did lots of drills and small efforts but the main set was 10x100m off 1:20, which was tough because i was coming in on around 1:13 so i was only getting a few seconds rest!
Tuesday morning i got a longer ride in, i rode out and back 2hours, the route was really flat but it was somewhere i hadn't been before so it was interesting. The only down side was it was a really busy road but i figured the chances of coming across a dog where slim so that’s why i chose it! lol.
Then in the afternoon we had a 4km swim session and we did 8x125 backstroke, 4x150f/c and 4x8x50 as 25m IM stroke 25m F/c. I also got to do 2x200m pull while everyone else did kick after begging my coach.
Wednesday i met up with my running partner Jutta, we did 30mins at moderate pace then a small set of 3x600m hard followed by 20mins at moderate pace. I felt so light and smooth in the efforts and felt as though i could have done more comfortably, i told Jutta and she says next week i have to do 10 repeats.
Thursday morning I did a 40min run on the treadmill which felt ok but was rather boring as the music/TV in the gym was broken.
In the afternoon I did a 4.5km swim and I wasn’t happy because we did soooo much kick! However we did still get to do some f/c swims as one set was 5x200m target time 2:30 or below.
On Friday my legs were so sore from all the kick and when I went out for a bike session I felt like I was riding with flat tyres. The more I rode the better I felt so I did a 90min loop and headed home to do some serious stretching.
Saturday was a really easy/light day because I wanted to be fresh for my X country race on Sunday. I did a light 30min run then headed straight to the pool for more heats of club championships. I got 900m warm up in before I did a 100m backstroke race.