Thursday, 13 November 2008

6am Swim 2500 yd, 45 min; 4pm Exercise Bike 60 min, 19.64cal;

3,2,1

200 Mtn Fr P on 45/50

main set: 5 x 200 Fr on 3:00 - 247, 244, 243, 240, 238

3 x 100 K RI10, Fly, Fr, Br

200SD

4pm Exercise Bike 60 min @ Recovery effort

Plan: ride at HR 110-119
5 min w.u. / 5 c.d.
50min at recovery - HR121/112
477 cal

Recovery week - keeping swim yards to 2500 each of the 3 workouts.