120' ride on a flat to rolling course. Keep HR in Zone 1-2.

** Hard to keep HR down at first. It took a while to level it off. Not sure why I had a hard time slowing down! ~ 31 mph winds!

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

** Did this after the bike that should have been on Saturday. I did a couple of speed ups not not much into Z3. Just under 30 minutes also.

Six Flags Over Texas all day...

WU: 200 easy swimming.
4x50 swim golf. swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
Then 8x50 drills, all on 20" rest:
- 2x50 are CFD (Closed fist drill)
- 2x50 are SAD (Single arm drill)
- 2x50 are CFD
- 2x50 are Swim.
Swim an easy 100 focusing on CFD, swim 1/2 length with fist closed, then open it and feel the POWER! Now repeat the set again, 8x50.
Swim another 100 easy CFD.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CD: Easy 100

BAM! Thunderstorm during run. I don't like lightning!

WU: 15'
MS: 8x (2' Z4, then 20" sprint - rest is 1')
CD: 15'

MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

WU: 15'
MS: Easy spin for 90' in small chain ring. For the next hour every 3' - spin up to 100 RPMS.
CD: Take the last 15' as cool down.

WU: 500
MS: 500 pull, 10x50 fast on 20" rest
** Added CD: 100y easy

Nights