biked on trainer 55 minutes (14.5 miles)
10 minute easy spin warmup
10 x 3:00 sprint (1:00 rest btwn sets)
5:00 minute cool down

500 warm up
100 practice NO bend elbows
10 x 100 on the 1:45 (avg 1:34)
200 easy
10 x 100 on the 1:40 (avg 1:35)
300 easy
10 x 100 on the 1:35 with paddles (avg 1:34)
200 easy
3 x 50 sprint on the 1:00 (avg :44)
200 easy cool down
4650 yards
** jeff coached. HARD workout. wanted to puke....

biked on trainer 55 minutes (14.5 miles)
10 minute easy spin warmup
10 x 3:00 sprint (1:00 rest btwn sets)
5:00 minute cool down