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SWIM: Today's focus is middle-distance free. Set 1: 400 warmup, then 8 x 25 kick without board on side/back/belly. Set 2: 4 x 200 with short rest: 10-15". 3 x 200 with medium rest: 20-30". 2 x 200 with long rest: 40-45". Improve your swim times on each round by a minimum of 5 seconds. BIKE: Outdoors: Ride at L2 for 70'. Ride at L3, 4 x 4' on hills.
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Shopping:
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