Sunday: Off after Rockville Rotary Twilight 8K at 8:45 p.m. Saturday
Monday: Swim in ocean at Dewey Beach—about 30 minutes straight in the morning, then for another 15 minutes in afternoon. Distance uncertain. Arms happily sore by the end of the day.
Tuesday: 9.35 miles—a post-surgery distance PR, and the first long run I’ve completed without crapping out in the last few miles. Done mid-week to allow for stress-free attendance at concerts and barbecues this weekend.
Wednesday: Swim 3,000 meters: 2,000 free, 10X100 IM order
Thursday: Trail run through Rock Creek Park. 4 miles at 9-minute-mile pace.
Friday: Swim 3,000 meters
Saturday/Sunday: Plans call for swimming and lifting.
Amy Reinink 
be careful with that ankle, lady! fingers crossed that it’s just a bump.
fingers crossed on the ankle for you! make sure to get lots of rest for it. other than that looks like a great training week.
Glad to hear the Tuesday run went well! Hopefully those concerts/bbqs will take your mind off that crazy ankle for a few days, and it’ll shape up 😉