Saturday 3/2
  Rest
Friday 3/1
  CF: 3x 3 dragonflags, strict pull ups, 10 leg ext each leg, 0 push up
         21, 15, 9 for time: 8:20
          10# back ext
           hspu (w/15# plate)
Thursday 2/28
  Swim: WU: 200 free, 300 (75 free, 25 back), 6x50 kick, 250 pull

             WO: ri:10 for each

                      4x50 (1&@ build speed in each 50.  3&$ drill)

                      4x75 (50 back, 25 free)

                      2x100 (25 ez, 50 max, 25 ez)

                      4x25 max (I was :19-:21)

                      4x50 (1&@ build speed in each 50.  3&$ drill)

                      4x75 (50 back, 25 free)

             CD: 50 easy

  Bike: 19 miles in 1:28 -  Road IMCDA course.  Legs felt good.

           WU: 20 mins easy

            WO: 6 miles effort, 10 mins easy, 6 miles effort

            CD: 1 min easy

Wednesday 2/27
  CF: 4x:
             2 Bench press (100, 105, 110, 115)
             10 GHD sit ups
              :45 superman
        AMRAP 8:00: 6+8
             15 35# akbs
             50 single jump rope
Tuesday 2/26
  Swim: WU: 200 free, 300 (75 free, 25 back), 200 (50 drill, 50 free), 100 (25 free, 50 back, 25 free)
             WO: 2x ri: :30
                        200 free ri:20
                        150 (50 free, 50 back, 50 free) ri:15
                        100 (50 free, 50 back)
                     6x 50 kick
                     2x free
                        100 mod ri:20
                        75 faster ri:15
                        50 faster ri:10
                        25 faster ri:5
Monday 2/25
  CF: 5x: strict press 5@58#; 4@68#; 3@78#; 1@88#; fail@97#
               10 leg ext with band (chiro suggested movement)
               10 GHD Sit up on 10th hold 1/2 way for :10
  Bike: 15 miles in 51 mins. Felt good....except I was on road bike ;)
Sunday 2/24

  Bike: bike for 2 hours

             29.6 miles. Also did 10 min for a warm up.  Felt good on bike. Legs was good. Strength was good. Yay!