Swim then bike (trainer of course), it's cold and snow was the prediction for today. Started at 4:30 and headed to the pool, tough getting in at that hour but hey when you have a brick workout time is something you don't have a lot of. Anyway here it is:
Warm up with a 5 minute easy swim. - 400 yards it took a bit to get into the ryth
Main set is 2400 yards:
-Accelerate your swim the 2nd half of each repetition (4x100) - on the 1:40
-Accelerate your swim the 2nd half of each repetition (4x150) on the 1:50
-Accelerate your swim the 2nd half of each repetition (4x200) on the 3:10
-Accelerate your swim the 2nd half of each repetition (4x50) on the 1
-Swim of your choice except no Freestyle. (4x100) - breast then back
Cool down with 5 minutes of easy swimming.
Cycling
The Active workout said this:
Warm up with 15 minutes of easy cycling.
Ride 10 miles at a speed that will total at 45 minutes. Stay in Zone 1- Zone 3 for majority of the ride.
At any point during your ride, peform the following twice: focus on raising your heart rate zone so that it's between Zone 3-Zone 4. While in Zone 3- Zone 4, continuously ride for 8 minutes. After the 8 minutes are up, return back to riding in Zone 1-Zone3.
So I forgo the warm up since I Just swam and did not do it easy I wanted to see how I was feeling so I got 10 miles done in 34:45 and felt good. I did do the later part of the cycle workout that helped me get to just under 35 min.
Tomorrow an hour+ run