Cathy and I ran before morning spin class. Splits: 9:45, 8:42, 8:35, 7:53(0.2m)
I did 10 min warm-up, 5 min push, 5 min recovery out of the seat - burned the quads, 5 min push in the aero position, 5 min recovery, 5 min push, 5 min recovery out of the seat again, 5 min push, 15 cool down
PM - Swim workout #4 (breaking into the 100's)
Warm-up: 100 yd free, 100 breast, 100 free, 100 back, 100 free, 100 all strokes with 15 sec rest between each 100
4X100 free each 100 at 1:30 with 30 sec recovery
4X100 pull each 100 at 1:35 with 25 sec recovery
2X100 free each 100 at 1:30 with 25s recovery
2X100 free each 100 under 1:30 with 25s recovery
1X400 free
cool down: 3X100 kick with 30s recovery after each 100 | 