Swim

• 46m 55s
• 2734.03 yards
• 01m 43s /100 yards

Pool was mostly taken up by swim teams this morning, so I had to swim across the diving well. I hate that. Hard to do 25's and 50's when it's ~20 across.

Swim workout 3, adjusted for ~20 lengths

Warm up
120 swim/80 kick/120 swim: 6:23

2x200 Moderate: 3:43/3:49

4x50 Fast (done as 60/40/60/40): 1:01/:40/1:01/:41

2x200 Moderate: 3:56/3:55

4x50 Fast (done as 60/40/60/40): 1:02/:41/1:04/:40

1:00 bonus rest

4x100 Moderate: 1:48/1:54/1:53/1:54

4x50 - Fast (done as 60/40/60/40): 1:02/:41/1:04/:42

8x25 (done as 10x20):
18/19/18/19/20/20/20/19/20/19

Cool down - 200 easy: 4:02

Bike

• 1h 21m 05s
• 22.58 miles
• 16.71 Mi/hr

wanted to get out and work off the Christmas cookies ;)

got an aero helmet for Christmas, so I took out the tri bike to give it a try; kinda pooped out after 18 miles

Bike

• 55m 04s
• 14.27 miles
• 15.54 Mi/hr

rollers

lost count and did 5 spinups; cut the cooldown short.

5 min easy
20 min steady
5 min easy

spinups x4
1 min 100-120 cadence
4 min easy

10 min cooldown

Swim

• 52m 51s
• 2734.03 yards
• 01m 55s /100 yards

Warm- up: 300 swim: 5:56

500 - Free - Go straight into the 100 backstroke. Do this for the rest of the sets.
100 - Backstroke - This can be done slowly. It is being used as active recovery. Take a :15 RI after the 100 backstroke.
10:06/2:42 (b/s with fins)

400 - free
100 - any stroke - This can be done slowly. It is being used as active recovery. Take a :15 RI.
7:58/2:02 pull

300 - free
100 - back stroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
6:09/2:50 (b/s with fins) - lost track of my laps during the free and stopped for a moment to look at my watch

200 - free
100- 50 kick 50 backstroke- This can be done slowly. It is being used as active recovery. Take a :15 RI
3:58/2:36 (kick, b/s with fins)

100 - free
100 - 50 kick and 50 backstroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
1:56/2:33 (kick, b/s with fins)

50 - free
50 - back stroke- This can be done slowly. It is being used as active recovery. Take a :15 RI.
0:52/1:14 (b/s with fins)

Cool down- 100 swim: 1:58

Bike

• 53m 36s
• 14.04 miles
• 15.72 Mi/hr

roller session

lost the desire to finish out the hour :(