9x300 3x[s/p/k]
6x200 2IM/2bk/2fr uptempo
wd ~4100
Lift:
3x5 BB HC w. 95/110/115
3x8 BB FQ w. 45/65/75
alt. 3x8 back extensions
2x8 DB Bench w. 45/50
alt. 2x10 pull downs w. 40/45
I wanted to get some actual swim distance in and then do the lightest lift I could manage. It worked. The front squat wasn't hard but definitely good to move my knees which are feeling better. Still a little shakey so I'm not trying to squat anything outside of DB and front.
It was good. The swim was surprisingly smooth, even if it wasn't exactly easy to make it through the uptempo ones. I'm thinking of adding distance but removing speed work? I don't know though if just swimming thousands is going to help me be prepared for the tri. Maybe at least a couple of time though. Do a distance day.
Um going to try to think things through and not shy away from uncomfortable thought processes or recollections. Especially since I'm not a fan of thinking about past mistakes but they are valuable learning opportunities even if they are embarrassing and there's no changing it.
No bike tomorrow so running it is. Something under 6 miles. Maybe do another 3 the next day, just to get out there. Then a rest day or two, especially since next week seems packed.