MTC Swim Warm up - 300 mix, 6 x 50 kick with fins, 200 pull, 4 x 50 br/fr, bk/fr, 4 x 50 descending. Main set - 8 x 50 fast, 250 pull, 3 x 100 fast, 200 pull, 4 x 50 fast, 100 pull, 100 fast, 50 easy, 2 x 100 fast, 100 easy.
Speed was not great. 50s on 0:53 to 0:55, 100 on 1:50 to 1:57.
MTC Swim Warm up - 250 mix, 4 x 50 kick with fins, 200 pull, 200 mix, 4 x 50 descending Main Set - 600 swim, 3 x 200 zipper in middle 100, 400 swim, 2 x 200 shark fin middle, 100 fast , 4 x 50 br/fr, bk/fr.
Slow, 600 on 12:14, 400 on 8:12 but 100 on 1:57.
Weights, Core & Balance30:00 [3]
Started back into my core and weight routine. Took it easy!
Cycling race (50 Mile) 3:30:01 54.0 mi (3:53 / mi) +945m3:41 / mi ahr:139 max:160 shoes: Northwave Road Shoes
Centurion 50 Mile at Blue Mountain. KOM - 14:12 Nice cool weather for this long distance cycle. Three major climbs were good but similar descent were my weakness!