15 min easy warm up - avg watts 148
2 x 1:00 100+ rpm spin w/ :30 floats- avg watts - 245
4 x 1:30 min one legged spins - this s^$( is hard!
2 x 1:00 100+ rpm spin w/ :30 floats- avg watts - 229
3 x 15 min big ring 55-60 rpm w/5 min flats - avg watts 1- 200, 2 - 197, 3 - 199 - Ugh, 3rd on was getting difficult
Max HR 175/ Avg HR 159
Max watts 285/ Avg watts 176 - 60 min avg 190
Aftermath - 1.8 lbs light = not enough sodium
Work has been so crazy busy I swear I've lost my mind.
Theraputic post work stress swim
Evening swim workout courtesy of Vince, thanks!
1 x 400 easy; 15
4 x 100 steady; 10
4 x 50 descend; 5
1 x 200 Easy
Main Set
1,000 y - 16:50 - 1:41 avg
Look to Build the swim very gradually.
Overall goal is the distance, not the pace.
This workout is about training your mind as much as your body.
2 x 200 - steady; 10
1 x 100 easy cool down.
Total yardage - 2,700
Normally 1k yards wouldn't be much mental training. I'm one who likes to day dream while swimming. It was tough due to caloric deficiency. I ate a lot today, but I trained at harder intensities then I'm used to (morning spin) and I trained a lot. Spin, bike commute to and from work and then swim. I got dizzy during the 1k. I took the pace at what felt easy, yet 1:41 avg is usually pushing it a bit for me. Remember I do 100's at 1:35 give or take 2 sec. Then again I'm a better swimmer when fatigued. I'm less mechanical.
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