We must all suffer one of two things:

The pain of discipline or the pain of regret or disappointment.

AM Spin - Power Tap worked today!

15 min WU
10 x :30 one legged intervals - upped the resistance again. My weak leg hated me at the end.
5 min float
3 x 15 min Z4 (175-195) w/ 5 min floats -
#1 180w avg,
#2 179w avg,
#3 Failed! Ugh I went 10 mins @ 177w before my quads screamed bloody murder and quit.
My legs were rockin out to Sean Paul and Santana but fell short on Ricky Martin's "She Bangs" What? We all have our guilty pleasures.

10 min cool down
Avg watts 150/ Max 210
I managed to up my Z4 intervals from 10 mins to 15 mins and overall stayed in the zone longer than prior weeks.
I regret giving in to the pain and grew disappointed in myself :(
Negatives turn into positives as I will remember this feeling and use it for fuel in future workouts.

5 mins of core on the dreadful TRX

Evening Swim

Warm up
1 x 500

Drills
1 x 100 single arm - 6R, 6L, 6 both
4 x 50 DPS (OMG I suck tail, I could not get below 36 tonight! Grrrrr)
repeat 1 x

Main Set
5 x 100 leave on 2:00 - 1:34, 1:33, 1:34, 1:35, 1:34
5 x 100 leave on 1:55 - 1:35, 1:35, 1:34, 1:34, 1:34
10 x 50 leave on 1:00 - all between :44-46

Warm down
2 x 50 dolphin kick
1 x 100

Total yardage - 2800

I've talked Dean into a swim once a week or so. It's nice to have a swim buddy, provides good motivation to push myself just a bit more.