Crushed.......

I am sorry to have to do this but I am going to have to bail out on you tonight. Of course you are encouraged to still meet as a group and get some training in.
I am absolutely crushed at work and we are flying out to Costa Rica early tomorrow morning.

Here is tonight's swim session:

WU:
300 swim
200 kick
300 pull

Set:
10 x 100 as 25 catch up/75 build pace
10 sec rest
4 x 150 - 150fast/150 DPS recovery
10 sec rest

8 x 25 sprint - alt regular swim/head up
ALL OUT FAST!! 30sec rest

WD:
300 pull ez


If you are up for riding feel free to use the bike studio and stereo etc. Here is a sample work out for you:


10 min ez spin w/ at least 100 rpm

3 x 4min seated climb - adjust resistance up at 1 min intervals
1 min spin in btw

2 min spin at 100 rpm

5min focused Time Trial - steady consistent pace
30 sec recovery
6min focused Time Trial - steay consistent pace
30 sec recovery
7min focused Time trial - steady consistent pace

2 min spin at 100 rpm

30 sec burst - all out hard!
30 sec ez spin
30 sec burst - all out hard!
30 sec ez spin
30 sec burst - all out hard!
30 sec ez spin

10 min ez spin warm down.

Have fun!!

I will post your Monday w/o up here shortly.