Swim in morning and Coach Norm’s interval cycling workout in the evening.
Swim workout:
500 warmup
500 stroke work
200X5, 20 sec rest – bring them in on 3:20 – 5th one at 3:15
Warm down
Interval workout:
Warmup
4min TT X 3 – negative split and click heavier last 20 sec
20 sec RPM, 40 sec off X 6
1:30 standing heavy gear, 30 sec rest X 3
Standing start heavy gear, 30 pedal strokes, 1min rest X 3
Warm down
I’ll sleep well tonight!
