AM - Spin class for 50:00. Just did a high cadence and a few one leg spin intervals (0:30, 1:00, 1:00, 2:00 each).
Cathy and I ran home after spin class. We were seperated for half the run which explains my faster time searching for her! We were originally running a 9:00 pace. I ran a 7:30 pace for the middle half. I'm not suppose to run fast after the bike or swim... oh well!!
PM - Tri Swim Workout #4
1000 warm-up: 100 mix, 200 free, 100 breast, 200 free, 100 back, 200 free, 100 IM
Main Set: 6X100 free (1:25) 0:20 recovery
6X100 pull (1:30) 0:20 recovery
4X100 free (1:25) 0:20 recovery
2X100 free (1:30) 0:10 recovery
1X400 free
700 cool down: 5X100 kick alternate, and 3X100 free easy (0:10 recovery) | 