Four Weeks Out

I have already written about Monday and Tuesday. Monday was a rush day and I didn't run at all and only swam 1,400 meters. Tuesday I won my second 5K of the year and then swam at Twin Rivers. Wednesday I met John at the pool and swam

1,600 warm up 
12 X 50 @ 1:15
100 free/breast by 25s
100 Redneck IM
700 countdown
400 easy
2 X 100 25 breast/25 free
400 easy
total: 4,500 meters.

After the swim I ran 3.5 miles.

Thursday I ran in the late morning for 4.1 miles, and then John and I met up at the pool and went for three hours. I swam 9,100 straight with no  feedings or water consumption. Friday after graduation, I shuffled 2.17 miles and swam

1,700
12 X 50 @ 1:14
500 easy
800 countdown
total: 3,600.

Saturday I attended another graduation. Two in two days. Give me a cookie. In the afternoon I ran 10.15 miles and then Jeff and I went to the river trail to work on legs.

For the week, I

ran 22.72 miles,
swam 22,000 meters,
lifted weights once, and
walked 3.69 miles.

This was a pretty good week. Now up is the third week out, the peak week in terms of volume. Time to pour it on.