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SWIM AND BIKE: SWIM IS MIDDLE-DISTANCE FREE: SET 1: (1) Do 2 rounds of [200 cruise, 100, and 50 very fast]. (2) 6 x 50 with legs only; use fins or swim barefoot. Rest 5" after each swim. SET 2: (1) 2 x 100 with 10" rest after each. (2) 1 x 200 and match your combined times for the two 100's; rest 30" rest after the 200. (3) 3 x 100 with 10" rest after each. (4) 1 x 300 and match your combined times for the three 100's you just did; rest 30" after the 300. (5) 2 x 100 with 10" rest after each. (6) 1 x 200 and match your combined times for the two 100's you just did. SET 3: Pulling: 6 x 150. Rest 25" after the first 150; then decrease your rest by 5" for each subsequent 150, so that your last rest period is 5". BIKE: OUTDOORS TODAY: Ride 80' at L2. Include 1 x 10' at L4. Ride on any terrain.
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Shopping:
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