MTC Swim Warm up - 200 swim, 200 pull, 4 x 50 side kick, 200 swim, 4 x 50 shoulder touch/swim, 4 x 50 descending Main set - 400 fast, 3 x 100 pull, 2 x 200 fast, 2 x 150 pill, 4 x 100 fast, 3 x 100 (50 catch up). Cool down - 75
Speed was average. 400 on 7:47, 200 on 3:50 and 100's on 1:47 to 1:55. Core and collar bone muscles got tired.
6 PM
Cycling (R2) 1:19:42 38.05 km (2:06 / km) +105m2:04 / km ahr:124 max:140 weight:150lbs shoes: Exustar Road Bike Shoes
MTC Swim Warm up - 200 mix, 200 bk/fr, 200 br/fr, 4 x 50 kick, 4 x 50 pull, 4 x 50 descending Main Set - 600 cruise, 3 x 200 with 100 (scull, shoulder touch, catch up / swim), 400 cruise, 200 swim/zipper, 200 pull, Cool down 100 easy.
Speed was up a bit 600 am 11:47, 400 on 8:10. Core was tired after swim.