Saved the legs today and drove to the pool instead. What a difference 20km less of cycling makes!! Plus not too hard set today and not as much mileage too (compared to swimmin 5k)… ah, relativity, what would we do without it?!
Warm up
4×100m on 15sec rest
4×100m (25m scull, 25m swim, 25m drill, 25m swim) on 15sec rest
6×50m (15m no breather, 35m swim) on 10sec rest
Main set
2×400m moderate on 15sec rest
3×300m moderate on 15sec rest
8×100m on 1.50
Cool down
6×50m kick on 10sec rest
200m easy
Total = 4.1k