25th Dec - Rest

24th Dec (lunchtime) - run

10k easy run on treadmill
47:18

24th Dec - Swim (am)

w/up
4 x 100m free (every 4th 25m kick)

Build up (repeat 6 times)
1 x 50m kick with fins
1 50m breathe and kcik with fins (1 arm by side other holding kickboard)

Core
6 x 100m freestyle
8 x 100m freestyle with paddles

W/down
8 x 25m free

23rd Dec - Bike

2:02:00 on turbo trainer
Session E7 from Book

5:00 easy with >90rpm
5:00 alternate :30 standing and :30 seated
6:00 alternate 1:00 between 80% on RL and LL
50:00 in zone 1, every 5:00 do a :30 spin up followed by :30 sprint
50:00 in zone 2, every 5:00 do a :30 spin up followed by :30 sprint
5:00 warm down

feel like still making progress, too icy to go on run again though

22 Dec - Bike (pm)

1hr 30:00 on turbo

25:00 w/up
5:00 with cadence .90rpm
5:00 alternate :30 between 8-rpm and 100rpm
10:00 with >95rpm
8 x :30 spin ups (4:30 RI)
5:00 w/down

could not go running afterwards as just too icy

22 Dec - Swim (am)

W/up-
4 x 100m free

Build up -
6 x [1 x 50m kick with fins (25m easy, 25m hard), 1 x 50m breathe and kick with fins and kick board]

Core
1 x 600m free with paddles and fins
1 x 400m free with pull buoy and paddles
1 x 400m free with paddles and fins

w/down
2 x 100m free

Total Distance = 2.6k
took 55 minutes

21 Dec - Weights

15 min warm up on X trainer

2 sets of 20 (:45 rest)
Low intensity (some strain)

Leg press - 37.5kg
Lat pulldowns - 30kg
Knee extension - 27.5kg
Hamstring curl - 35kg
Straight arm pulldowns - 13.75kg
Calf Raise - 30kg
Seated row - 30kg
Triceps extension - 18.75
Pec fly - 30kg
Chest Press - 20kg
Shoulder press - 20kg
Hip abduction in - 50kg
Hip abduction out - 60kg
Ab crunch - 2.5kg

25min core work
10min warm down on X trainer