Week 16 Day 1

Well last week was a bit of a wash thanks to sick kid and sick me. Here's hoping this week goes better!

WORK OUT #1 90 minute Bike (on the trainer)

Warm up

15:00 easy spinning working up to 70%

Main Set

2 sets of:
18 mins @ 70%
2 min recovery spin
8 mins @ 84%
1 min recovery spin

Cool Down

continuing spinning to bring heart rate down to 60%

WORK OUT #2 will be at the pool...here's the plan

Warm up

4 x (100 swim-50 kick-50 choice)

Main Set

2 sets of (3 x 200 with 20 sec rest in between)
-descend each set-should be down as: #1 @70-75%; #2 @84%; #3 @85+%

Cool Down

4 x 100 with 10 sec rest