Spin/Swim

Morning
Spin - 75 min - Big Ring Spin

15 min warm up
3 x 15 min on the big ring 175-200 watts 55-60 cadence; 5 min recoveries at 135-145ish

Max watts 219/Avg Watts 164
Max HR 174/ Avg HR 160

Evening swim

500 Warm up

Drills
1 x 250 buoy
1 x 250 paddles
repeat 1 x

2 x 50 - catch up/return with finger drag
2 x 50 - exaggerate finish with water hand flip
2 x 50 - one arm glide/return alternate arm

Main Set
1 x 200 - (fast 100/easy 100) positive split
1 x 200 - (easy 50/fast 100/ easy 50) even split
1 x 200 - (easy 100/fast 100) negative split
repeat 1 x

cool down - 200

Total yardage = 3200