MTC Swim warm up - 3 x (100 mix, 2 x 50 kick, 2 x 50 scull/swim) Main set - 10 x 50 fast, 400 pull, 4 x 100 fast, 350 pull/paddle, 6 x 50 fast, 250 paddle pull, 50 Cool down.
Technique poor. Poor core transfer. Best 100 was 1:52. 50's on 0:55.
Warm up - 200 mix, 6 x 50 sidekick swim fins, 3 x 100 pull, 4 x 50 descending. Main - 3 x (300 long, 100 pull, 100 side scull swim, 100 catchup swim) 300 long Cool down - 100 easy
Poor technique. Best 300 was 6:10. Last 300 - 6:15 Could not get form correct. Hurt shoulders on side scull.
7 PM
Cycling1:30:10 29.15 km (3:06 / km) ahr:113 max:140 shoes: Northwave Road Shoes
Ourland Cycle. Base work wit spin ups to finish. 650 kcal.