Here is last night's swim session if you were unable to make it:
400 alt 50 catch up/50 swim
6 x 150 - breathe 3-5-7 per 50. 10 sec rest
200-300-400 - build pace each one. Hold race pace by the last 1/3 of each
15sec rest btw.
100 real ez
Total = 2800M
**I am not going to list the bike w/o. I figure it is nice enough and everyone would rather be riding outside. On the off chance that you still have to ride indoors and feel like you want a work out, let me know and I will gladly send you something.
Cheers. Have a good weekend and see you Monday.