The workout was this:
Warm up with 5 minutes of easy swimming.
Main set consists of 1800 yards:
Build through from easy to hard pace (2 x 200)
Swim Test Pace. Kick alternative sides down link of pool fins. (1 x 800)
Optional Swim (2 x 300)
Then I did an optional free (3x200)
IM reverse order (3x200)
Cool Down with 5 minutes of easy swimming.
Coach's Notes:
Recovery between sets is 1-2 minutes.
Recovery between interval reps is 20 to 30 seconds.
Except for Test Swim, recovery between intervals may be 1-2 minutes.
Kick with fins is when you use fins to kick on one side, back or front, varying speed of legs. The focus of kicking with fins is to help with ankle flexibility and to help improve your leg power.
Biking
I really pushed it and wanted to see how I would feel after 45 min. The workout called for 45 easy to cover 10 miles. I did 10 miles in 33 min and finished up with 13.5 and I kept the average mph at 18.5. YEA