1 x 200m easy
1 x 200m drills of choice
1 x 200m kick
4 x 200m easy sets, on 30" rest; focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute. Maintained cadence of 46 to 48 strokes per minute.
3 x 200m same description as above set but maintaining a cadence of 38 to 42 strokes per minute.
1 x 300m easy, alternating between free style and breast stroke
410 calories burned during this workout.
Just an easy spin today to recover from the weekend...on the trainer, light gears, just spin the legs.
514 calories burned during this workout.
Steady spin in Z2 with easy gears. Race prep workout for tomorrow.
811 calories burned during this workout.
Nice quick brick run after the ride to tweak myself out for tomorrow. In Z3 right off the bike.
235 calories burned during run.
Steady state MAP ride in low Z3 in prep for the weekend. Done on the drainer.
1087 calories burned during this workout.
Open Water Swim with tri club partners at Professor's Lake. Steady, aerobic effort. Good form, long stroke. Sight on landmarks and swim straight.
Will practice six strokes breathing on one side, sighting on the switch to the other side. Seems to work well for me.
Tempo Run Warm-up
5' upper Z2
5' low Z3
Tempo on flat road or track so that it is all about speed and leg turnover.
6 x 7' in upper Z3 with 5' easy Z2 between efforts