Week of 2-16 Build 1 15.5

Okay so here I have a dilema- should I start ini Build phase or take an easy week before Build phase?

2-19 Ok, so I decided to use this as a build week and next week take an easy week.

Monday

Rode to and from work

Swim
400 warm up with drills
5x 200m at zone 5b- it took about 3:30 to do this and I rested from 1:45 between each (the idea here is to swim fast for about the same time it will take me to swim the total race-18 minutes)
200m cool down

Weights
I have moved up the the Maximum strength phase. Here I keep increasing weight (to a limit) and have lower reps. Once I reach the limit on weights I will stay there for the rest of the season
3-6 sets
3-6 reps
Hip extension (squat., leg press, or step-up)
seated row
standing bent arm, lat pull-down
abs
personal weakness (I have been doing hamstrings)

total time- 2 hours

Tuesday

GAS/Intrinsik headlamp skate ski
This was really fun! We started at Moser and skied over to Bozeman Creek. The guys started at Bozeman Creek and skied to Moser. We exchanged keys when we met in the middle.

total time- not really sure- how about 2.5 hours

Wed.

Computrainer at Crossfit. This was really fun. Amy, Lisa, and Furry were there. We rode a hilly coarse. I need to be working on force right now. One of the force workouts is pretty much what we did. This will strengthen my slow twitch muscles so I can go faster at aerobic efforts.
Time 1:30?

Thursday
Weights-same as above

Master's swim
This was a hard one for me. Not sure if I was just tired or the long pool intimidates me.
Warm up
300 swim
200 kick
200 pull
Main set x3
400 negative split (last 200 hard)
2x200 easy, hard
200 kick
cool down
This took longer than 1:30 minutes. I had to skip 1-100 of the 2x200 each set and I didn't get the last 200 kick in.
Total meters-3200 (I think the longest I have ever swam)
zones 2-5

Total time: 2:30

Friday
Easy day. Erik and I hiked Drinking Horse Mountain with the dogs.
Time 1 hr zone 1-2

Saturday
Went to the Gallatin Valley Land Trust ski-a-thon
Skied for 2.5-3 hours with Jenny and Erik. zones 2-3
Raced in the 5k at race pace zones 3-5
Total time 3.5 hours

Sunday
Yoga with Lisa Marie
Lots of good core work today. My back is sore from all the backbending.
Time 1:5hrs

total weekly time 14.25 ( a little short, but I got in some hard tempo swims, and skis. Looks like I didn't run much this week.