Repeat 200's. Very difficult

Repeat 200's. Hard!

Swim lesson
200 warm
200-2:52
200-2:52
8 X 25 @ 21 with :10 rest
200-3:01
200 cool

Pretty tough workout.
2.5 mile warm up at about 8 minute pace
1 mile at 7:20 with 4:00 recovery
1 mile at 7:05 with 4:00 recovery
1 mile at 6:45 with 4:00 recovery
1/2 mile as hard as I could go
1.5 mile recovery

200 warm up
4 X 100 on 1:45
5 X 200 on 3:45
6 X 75 distance per stroke with :15 rest
5 X 100 on 1:50
200 cool.

Indoor trainer workout. Focus on building lactate and riding through.
20 min warm up
4 X 6 minute intervals starting with high RPE/RPM to create lactic acid for 2 minutes, backing off a little for 2 minutes and backing off a little more for 2 minutes. Focus is on teaching the legs to deal with lactic acid and continuing work effort.
4 minute recovery after each interval
10 minute cool

Long ride on Chelan highway. Mostly flat course....just put out a steady/solid worktout. Still dealing with a lot of neck pain in aero.

Hiked Sauer Mtn with my wife and son on Sunday afternoon. Pretty good hike. About six miles roundtrip with 2500 feet of vertical gain. My butt is sore! Following the 50 mile bike ride it was a full day for leg workouts!