5/11/13 - AM Swim + PM Training

AM
swim - easy and skills

Done. Felt good. Did 10 x 50m @ 90%; rest 1 min.
Then stopped by the gym and worked on some skill work.


PM
AD 30/30 x 10
rest 3 min
Row 40/20 x 6 - use your jackie pace
rest 3 min
row 30/30, get off rower for rest - 30 sec @ 1:36/500 m pace x 6

All done. Felt good. Quads were a little tired today.
Held 87-89 rpm on airdyne. A little more powerful than usual.
+
Row done @ 1:39-1:40 pace. Felt pretty good.
+
Rows done @ 1:36, felt fine.