Started with a swim that I thought was going to be too fast for how I was feeling but did it anyway. Once I warmed up I came right up to speed. This is an Endurance speed workout from my workout book.
The pace is set from my T-pace which is 1:40, all of the sets have a 20 second rest interval between them.
2700 yds
warm up 10X50 :15 RI, 300 pull (I forgot my pull bouy today)
400 @ T-pace+3
4X100 @ T-pace
300 @ T-pace+3
3X100 @ T-pace
200 @ T-pace+3
2X100 under T-pace
100 cool down
After the swim I did an easy 3 mile run, about 26 minutes, HR 149. This is an attempt to bring myself up to 5 runs a week. I'm not going to increase this run or change the intensity untill I bring my total milage up to 35 miles a week, which will be in a month or so.
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