Swim
Speed day
Warm Up: 300m continuous. Concentrate on form weaknesses
Main: 10x100 descend 1-5 and 5-10
1-5 (1:49.25, 2:00.78, 1:55.54, 1:56.96, 1:58.36)
Average 100m: 1:56.18
Total time: 9:40.89
5-10 (1:55.04, 1:59.23, 2:01.50, 2:02.99, 2:02.19)
Average 100m: 2:00.19
Total time: 10:00.95

Total Average: 1:58.18
Total Time: 19:41.84

Cool Down: 200 continuous, alternate 50m kick, 50m swim
Total Distance: 1,500m

Bike
45 minutes, on the trainer if possible
I watched the Spinervals fitness 1.0. Ride strong with Team Clydesdale [videorecording] / with Troy Jacobson today. It was supposed to be an easy day, but I think I pushed it a little bit harder. Today's workout is for the novice cyclist or competitive pro, designed to increase power output, pedaling technique, and speed. It was too easy for my level.


Time: 45:00
Odo: miles
Max: mph
Avg: mph
Distance: miles