Tuesday
Swim 3350 yds
3,2,1
5 x 200 - 3 Fr P on 3:00, 2 K (1fr, 1fly) on 3:30
7 x 100 Fr on 1:30
8 x 75 Fr H on 1:40 - 55, 53, 53, 52, 53, 52, 52, 52
100S
6 x 25 Fr Sprint on :35 - 15's
200SD
Lift weights
Ride spin bike 80 min
HR133/123; 790 cal
Wednesday
60 min spin ride
HR136/124; 595 cal
Thursday
5:30am Spin class 60 min total
12 min prior HR116/101
48 min class HR155/135
Weightlifting
1:40pm Swim 3500 yd
3,2,1
2 x 200IM on 3:30, 1 x 100IM - 259, 302, 129
8 x 50K alt Fr, Fly
100S
5 x 300 Fr H. on 5:00 - 357, 58,59,57,56hi
100 S
4 x 25 sprint on35
200 SD
Friday (moved this workout scheduled for Sunday; also cancelled 1:45 steady ride because of Century Ride tomorrow)
Swim 4000 yd
3,2,1
3 x 200 Fr P
5 x 100 K alt Fr on 2:15, Fly on 2:10
100 S
main set 2000 Fr mod
500 Splits - 706, 709, 710, ----
calf cramps on last 400. stopped multiple times, switched to P
200SD
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