Swimming 45:00 [2] 1.6 km (28:07 / km)
Back in the pool after a lengthy recovery time. Shoulder is pretty good... I'd call it 90%. I can still feel a little discomfort right after the catch on the right side. Did 6 x 200, coming in around 3:20 each time, about a minute rest in between. Didn't push hard, just wanted to test the shoulder. Then finished with some SLOW drills and very easy laps.
Running 1:00:00 [3] 7.4 mi (8:06 / mi)
shoes: K Swiss Kona
Easy run on the treadmill. Nothing fancy, just picked a pace and stayed with it.
Rowing 30:00 [3]
Before meeting Kelsey: hopped on the erg and did 500 on, 500 off. Haven't sat on the C2 in a while; butt got sore. Good cross training though, and it felt nice to do a little upper body as well.
Core workout 1:00:00 [3]
With Kelsey: more obliques, TAs, stability ball planks, side crunches, stability ball dead bugs, ab ladders, etc. I can feel myself getting stronger on these, but they're still tough, especially when she makes me do them one right after the other, no rest...