Two-a-Day

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!