May 5-11 recap

Here's my first week of workouts (WOD's) recap

Mon:

Swim 2200yds
200yd warm up
Drill 4x75 1 arm swim (25R/25L/25 free) 20 sec rest between intervals (RBI)
8x100 at race pace, 20 sec RBI
2x200 moderate pace, 20 sec RBI
4x75 pull set with paddles, 20 sec RBI
2x50 kick swim set, 20 sec RBI
100 Cool down

S&C:
Run 1 mile   (6:20.56)
Row 1600m (1 mi)   6:44.40
Run 1 mile   (7:33.54)
20:38.50 total

Tues:

17.5mi bike ride. Only the 2nd time taking the new bike outside, and had just enough time in the schedule to squeeze a ride in.

Wens:

Swim 1800 yds
I was going to do a harder swim wod, but wasn't feeling it this am, so I cut it back.
400 yd warm up (100 free, 200 paddles, 100 free)
Drill 8x50 20sec RBI; 2 rounds of:
25catch up/25 free
25 fingertip drag/25 free
25 fists/25 free
50 free
5x100 moderate intensity swim with a focus on form, 20 sec RBI
4x75 pull set with paddles, 20 sec RBI
2x50 kick swim set with kick board, 20 sec RBI
100 cool down

S&C:
Shoulder press, 5 reps each at: 95-115-125-135-F145-140;
Push press, 3 reps each at: 105-120-135-145-160;
Push jerk, 1 rep each at: 135-155-170-185-200

Thrs

Bike in the am: Spinervals "Time Trialpolosa"

S&C
Bench Press 8x2 @ 140 (65% of 215) on 45 sec
       then
3 rounds
25x Kettle Bell Swings @ 55#
25x Burpees
8:36.40

I had a class all day friday, and half of sat. Sat was also busy with 3 birthday parties. Sunday was Mother's day and I wasn't going to train on that day!