11:30a.m. Swim 3450 Yd: Coaches Notes: WU 400 swim, WD 300 swim
Set 1: Reps: 8, Distance: 50yds, Skill: kick, Notes: Hold the same pace.
Set 2: Reps: 8, Distance: 50yds, Skill: Pull, Notes: With paddles if you have some.
Set 3: Reps: 8, Distance: 75yds, Notes: (25) kick, (25 pull) 25 swim
Set 4: Reps: 8, Distance: 100yds, Notes: Rest :7, minimal rest.
Set 5: Reps: 10, Distance: 25yds, Intensity: Hard, Notes: Rest equal time, quality swims.
Set 6: Reps: 1, Distance: 500yds, Intensity: Medium, Notes: Good pace. Felt Strong. 8p.m. Was busy today can't remember what I was doing but my bike was put off till late. So I hooked it up to the CycleOps. Trainer can be brutal depending on the workout. This was race like effort on the repeats. I felt like puking on the 5 minute intervals. Started thinking about how the hard music I was listening to was delicate and pretty compared to the way my quads were screaming. Thought I was in labor. I was pretty sure I would be curled up in a ball on the floor after this workout but I survived. Coaches Notes: YOu need to be wearing your HR monitor for this.
Set 1: Reps: 1, Duration: 20min, Cadence: 90, Notes: warm up
Set 2: Reps: 6, Duration: 5min, Heart Rate Zone: 4 (146-163 BPM), Cadence: 90-100/-, Notes: Rest 2:30 in between each set.
Set 3: Reps: 1, Duration: 20min, Heart Rate Zone: 2 (120-135 BPM), Cadence: 90-100/- Was a long 85 min Ride | 