I had to make up my own cycling workout today because class was cancelled for bad weather day. I ended up using one from Spinervals. It was a 50 minute workout with 6x20 intervals of speed, grinders, and climbs. It also included a 3x4 minute tempo work. Swim Workout PM 1x200 warm up 12x25 free @:30 3x300 swim, pull, swim @7:00 1x25 kick @:45 1x50 kick @1:15 1x75 kick @2:00 1x100 kick @2:30 1x75 kick @2:00 1x50 kick @1:15 1x25 kick @:45 1x200 cool down |