Week 3 Wednesday

Great workouts today. The 45 min swim workout took me an hour, but it was a nice workout. I guess I swim slower than the person who created this program. Looking forward to tomorrow's hour long swim. The bike was relaxful, just some focus on single leg pedalling, not much of a bike workout, that's saved for the long ride on the weekend.

SWIM 0:45

WARM UP

2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous

- 65% intensity for #1 & 75% for #2

MAIN SET

4 x 300 w/20 sec rest between each

(ALTERNATE SET: 4 x 200)

#1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok)

-- You should descend this set,

getting progressively faster from #1 (65%) to #4 (84-88%)

COOL DOWN

3 x 100 @60% w/10 sec rest after each

Distance: 2.1 km ; Time: 54:18 ; Cal: 442

Pace: 2:13 min/100m ; SWOLF: 45

BIKE 0:45

WARM UP

10:00 easy spinning, gradually bringing your HR up to 65%

DRILLS

3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as

-- 6 x (20 sec one leg, 10 sec transition)

15:00 straight time trial effort @75% intensity

COOL DOWN

spin easy through the end of the session

Distance: 19.9 km ; Time: 45:01 ; Cal: 389

Avg speed: 26.5 km/hr ; Avg HR: 124 ; Max HR: 161

Avg cadence: 87 ; Max cadence: 133

Looking forward to tomorrow, going to be at the gym for 5 am to get it all in before work and dinner plans. All the best until tomorrow,

T