MTC Swim with Coach Stewart. Warm - 250 mix, 8 x 50 build. Main set- 5 x 100 pull, 5 x 100 swim, 5 x 100 kick, 5 x 100 IM Cool down - 12 x 25 finger drill
Felt okay and tried to rotate well. Did 100's on 1::55 to 2:00, a bit on the slow side.
MTC Spin with Coach John. Warm up decreasing the rear cassette on 2:00 intervals. Max gear hard sets on 0:20 and off 0:10 ten times. Later sets of random gear and speed simulating road conditions. Hip flexors felt tired near the end. Burn - 850 kcal.