I'm TNT DYNAMITE!

AM Swim
Warm up
1 x 500

Drills
1 x 100 single arm - 6 x left, 6 x right, 6 both arms; rest 10
1 x 100 catch up; rest 10
repeat 3x

Main Set
6 x 100 1:40; rest 00:25 per 100
5 x 100 1:40; rest 00:20 per 100
4 x 100 1:40, rest 00:15 per 100
3 x 100 1:40; rest 00:05 per 100 - WTF!? :05 is NOT a rest!

Cool down
4 x 50 - on back dolphin kick; 10
1 x 100 - easy

Total yardage - 3200
The morning swim was fueled by last night's Ben & Jerry's American Cone indulgence :)
I hit every 100 repeat between 1:37-1:38. The fear of not making the 1:40 was too great and pushed a little more. By the 4 x 100 set I grew tired. Soon after it felt as if I wasn't really "tri'ing" at all. I was concentrating on keeping my form inline and my stroke long and forceful. I think it felt "easier" per say because of the amount of fatigue. I am a much better, less mechanical swimmer once tired. The dolphin kicks handed my core my tail!

Evening brick -
60 min spin
15 min warm up
2 x 1:00 one legged spins/per leg
5 min easy
5 x 1:00 high cadence power max; 2:00 floats (avg watts for each :60 246, 262, 265, 275, 263)
5 min easy
5 x 1:00 high cadence power max; 2:00 floats (avg watts for each :60 251, 272, 267, 266, 270)
5 min easy cool down

3.2 mile T run - 24:25/ 7:42 avg

Not sure where all my power came from today, as I was on freaking FIRE. Oh yea - maybe a little something called recovery and phase 2!

"Cos I'm
T.N.T.
I'm Dynamite
T.N.T.
And I'll win the fight
T.N.T.
I'm a power-load
T.N.T.
Watch me Explode!"