Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.
Calories out: 3439 From lifestyle:2702, From activities:738
WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200
** no paddles, 200y with knee float then 600y easy practicing sighting.
Calories out: 3241 From lifestyle:2702, From activities:539
1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.
**Stationary bike
Swim
45m
2400.00 yards
01m 53s /100 yards
1.2 mile swim in pool - 37 minutes.
50y right arm drill
50y left arm drill
50y breast stroke
50y easy free
Sport
Stretching
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Legs
Calories out: 3783 From lifestyle:2654, From activities:1128
Dreadmill:
WU: 30 min Z1
MS: 45 min Z2-3
CD: 30 min Z1
(I don't think HR monitor is working. Real flaky at first then when it settled down I couldn't get it over Z1.9 even at a 8 m/m pace.)