5/26- Hello summer- 500m warm-up in a 50m pool.
50m crawl with 50m frog stroke rest- 45, 47, 50 seconds
50m frog rest
100m crawl- 1:50

5/27- Urban safari. A combination of walking and running for 1.5 hours. Yeah. I was lost on the other side of the Anacostia in 90 degree heat.

Can't get in enough stretching....not good

Saturday: 25 minutes of running, not feeling good
Sunday: 1000 meters in 19:45 (250- 4:50, 500- 9:43) 25 m pool
25m- 18+ seconds
50m- 43 seconds
100m- 1:39
50m- 43 seconds
25m 19+ seconds

1:1 rest (mostly active): crawl

Still tight. Also felt off.

It don't mean a thing...

unless I nearly upchuck something.

Wed- 25 minutes swimming
Thursday- 28 minutes running

Running a day behind

Sunday evening: 33:37- ran around the block (or RFK)

Hills of Anacostia

Saturday Bike ride:
 two hours, probably 20ish miles. Some nice hills in SE DC.

The late week tri

Thursday: 6 mile bike/dentist appointment/6 mile bike back

Friday: 30:25 run

I'm pretty sure I saw a mermaid

500m- 9:40

plus about 25 more minutes of swimming.

20 minutes of stretching

30 minutes of struggling

er swimming. 

With a 41 second 50m in a 25 meter pool.

5k

5k- 18:27 3rd place (the halfway split may have been 9:17).

Cool down of 10 or 15 minutes

A swim

500m- 9:46

50m
100m- 1:38
200m- 3:47 (corrected)
100m- 1:43
50m- :46

200m down

(25 meter pool)

24 minutes running