Make it BURN

AM Spin - 90 mins

15 min warm up - 125-140 watts

Drills

2 x 1:00 high cadence spins w/;30 floats - 210w/102 rpm; 203w/ 99 rpm - %^##%$#$%!!!!!!

4 x 1:00 one legged drills (these suck ass)

2 x 1:00 high cadence spins w/;30 floats - 206w/98 rpm; 212w/ 102 rpm - ^&%^$$%#$#*!!!!!

Big Ring work

3 x 15 min 55-60rpm; 5 min floats - 173w, 163w, 163w - as you can see my power is WAY down. I'm down 14-19% over 3 weeks ago. I'm sure this is a result from being sick last week.

Evening Swim - Courtesy of Vince

Warm up

1 x 500

40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest

W/ Paddles

• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest - :38-:40's (F%^#en A my arms burn. Damn you Vince!!!!)

Cool Down

1 x 300 - felt like heaven after those damn paddles

Total yardage = 2800

Swim was hard but felt really, really good. I felt like I made up for some of the lack of power from the bike in the morning. Since my upper body was on fire I decided to ignite my mouth with uber hot Tom Yum recovery soup. Burn baby burn!