March 14; Amazon books, 3,500 yds swimming

Saturday I swam 3,500 yards. Big day but my shoulders feel great. I think the TI method reduces shoulder strain. Now if I can only incorporate the technique with the strength I used to use.

I bought Core Performance Endurance from Amazon (on sale for $7.98) and starting Monday I will loosely follow the workout from the Core Performance book.

Friday
25 minutes of Yoga
1st session on the foam roller (from Core Performance)
- Quads, hams, back, glutes, IT

Saturday
At Home:
Abs 1 and 2
Movement Prep x8 ea
Outside:
ChiRunning Looserners
3 miles
- 43 degrees outside
- 29 minutes
At the gym:
Bike 10 @ 10
- Knee didn’t hurt
Weights; 2 sets of each, 12 reps
Swimming
5x 100 swim, kick, swim, kick, swim
500 of TI drills
- 100 hand led sweet spot
- 100 shark fin
- 100 easy ancher
- 200 Over switch
800; 11:16 total time
   25 easy, 25 hard
   50 easy, 50 hard
   75 easy, 75 hard
   100 easy, 100 hard
   75 easy, 75 hard
   50 easy, 50 hard
   25 easy, 25 hard
x4 100 kick descend on 2:30
800; 11:18 total time
   25 easy, 25 hard
   50 easy, 50 hard
   75 easy, 75 hard
   100 easy, 100 hard
   75 easy, 75 hard
   50 easy, 50 hard
   25 easy, 25 hard
x4 100 kick descend on 2:30 (1:45, 1:40, 1:35, 1:32)
100 easy
3,500 total

Sunday
3 mile outside run
- 56 degrees outside
- 31 minutes