Swim 4 and Week's Round Up

Mon
Steady 45 mins at gym ~ 4 miles

Tues: 50 min pilates - I am really seeing some improvement again.
          30 mins XT ~ 3 miles
          1 hour swim:
          10 lengths w/up
         4x4 f/crawl - 1min 30 including rest! Really tough - got 10secs rest first time and then recuced to     about 5!
         Pyramid of 8, 7, 6, 5, 4, 3, 2, 1 and back up to 8.
                Evens timed f/crawl : 8 - 3 mins, 6 - 2m30s, 4 - 1m30s, 2 - 1min.
                Odds - any other stroke (back for me) - untimed. 15 secs rest at end of odds.
        4 x 1 sprint lengths f/crawl up, back stroke down- timed - 30 secs
        5 lengths cool down
                 = 106 lenghts! = 2120m  ~ just over 5 miles
Total = 8 miles.

Wed: Rest
Thurs: 1 hour spin ~ 6 miles + 30 mins pilates
Fri: Rest ( if you can call running around like a nutter getting packed up for a weekend away a rest!)
Sat: 30 mile bike ride  ~ 10 miles - brilliant ride from Badaguish at Harriers' w/end away
Sun: 4 mile hike with Murray in buggy.

Weekly Total: 32 miles + 1h 20 mins pilates

A good week!