Still kind of tired today but I felt much better after I got in the water.
3000 yds force set
600 warm up
300 pull :20 RI
6X50 fast :15 RI
300 pull :20 RI
4X50 fast :15 RI
2X300 pull:20 RI
2X50 fast :15 RI
400 cool down
1:00 on the blue bike on the CT, about 18 miles total, HR 132 for main set.
15 min warm up
40 min (3min big gear 60 rpm, 3min spin 100rpm repeat...stand for 1 min every 9 min)
5 min cool down
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