Swimming1:18:00 [4] 2.9 km (26:54 / km) slept:7.25
4x200 as swim, kick, pull, swim
8x25 odds fly, evens fr on :45 3 breaths per length max.
4x125 fr w/ min 2 strokes before and after wall on 2:20
5x100 kick w/fins on 1:50
6x50 ba/br on 1:10
4x25 dolphin kick under water on :45
3x100 fr on 1:40
100 fr cd
5 PM
Road Bike1:13:24 27.77 mi (22.7 mph) +725ft ahr:130 max:175
Easy day yesterday offered up a good opportunity for an FTP test.
255W NP
Swimming1:15:00 [4] 1.85 km (40:32 / km) slept:6.75
Sprint Day
25 wu
4x75 as 25 kick, 50 swim in IM order on 1:30
4x100 as 75 fr, 25 ba on 2:20
4x100 fr as 75 sprint, 25 ez on 3:00
200 fr pull
2x25 fly sprint on 1:00
3x50 sprint- ba, br, fr on 1:30
2x50 kick sprint on 1:30
200 fr pull
2x50 50 fr sprint
100 fr ez cd
7 PM
Road Bike1:10:30 23.84 mi (20.3 mph) +921ft ahr:119 max:139
4x200 as swim, kick, pull, swim
4x125 as 75 fr, 50 ba on 2:30
16x25 kick, no fins w/ every 4th length br kick on :35
4x100 odds, IM, evens fr on 2:20
8x50 as fr/kick sprint on :60
100 fr cd
Lifeguard was late and I almost bailed to go to the Y.
6 PM
Road Bike1:21:14 27.07 mi (20.0 mph) +2542ft ahr:129 max:169