Subject: RE: 4.14.17 Fantastic Friday!3,000 yard swim workout this afternoon, Warm Up 400 (100 swim/200 kick/100 swim), 6 x 50 (odds 60%, evens 90%) Main Set 3 x 400 negative split, descend 1-3 (1st 400 60%-3rd 400 95%) Speed Set 2 x 25 ALL OUT 100%, 50 easy, 2 x 50 kick with board ALL OUT 100%, 50 easy, 2 x 25 ALL OUT 100% Bonus Set 2 x 300 pull with buoy 80%, 4 x 25 pull with buoy ALL OUT 100% Warm Down 100 easy 60% Also got my wheels back from the bike shop, greased, bearing adjust, and trued. Picked up some butt butt'r and a couple spare tubes, poof $120 gone, lol Tomorrow going for the first group ride of the season followed with a brick run. C/Ya |