Had a break - leading up to 11 week count down

Swim

50mins
Usual + 3 sets of 250m at race pace. Felt good.
Ella running half marathon today, so looking after the kids - she did really well. 2.02 on minimal training.

Run 

5km - bit of hip gip today

Swim 50mins

Warm up, drill
Main set - 1 x 250m 65strokes/min 2 x 250m on 60sec at 1m/s

Adding a few speed sets in now. Back stroke slowly improving

Rest

Ella late working so might as well chill out.

Swim

50mins - bit of everything no out and out speed work. Of note:
Single arm - trying to do more of the swim smooth.com UNCO routine
5 strokes per breath
Medley - 2 lots - getting a bit better at this - back stroke feeling more fluid. A big improvement over last few weeks. Just getting the order right is an achievement.
Pull / Paddles etc,

Run

8km - there were some good moments and bad. Only have to do 5 times this for the Ironman.

It's touch and go. Can't be that bad as planted 3 rows of potatoes afterwards.

Did some work with the band based on the wharton routine. Active isolated stretching he calls it. I'm going to have to get very into this.