recap for the week

Tues: rode 30 miles to/from work, beautiful weather.

Wed: ran for ~3.5 miles in the afternoon. Warm (70F).

Thurs: rode 30 miles to/from work. Nice on the way in, but got dumped on by a rainstorm leaving the Survey. Managed to ride out of it on the way home and felt strong. The adjusted cleat position is good (but now the left one probably needs adjustment).

Fri: 2500 yds in the pool. Felt really good in the water. Didn't do anything hard.
700 warmup
6x50 on 1:00
4x100 IM
500 pull
4x100 breathing every 3/5/7/3
200 pull for cooldown