Efforts

Thursday 23 September.

I had a 2 hour ride today with 5 x 10 minute efforts.As I had to drop my car in for a service I got to the city at 5.30am and parked in the city and then rode my bike to Nedlands . Caught up with Ross and group and then started my efforts on my own.Did 3.5 loops and then met up with the group after their run and bike session .

I rode back to the car and then drove to the service centre and rode to work.In the evening I rode back to get the car. rode a total of 70km.

Friday 24^th September

Warm up

400m (150 freestyle 50 breastroke x2)

Drill with pull bouy

25m fist 25m freestyle x 6 10sec rest

then 50 reduced stroke X4 lowest number possible

Main

4 X 150m freestyle 15 secs rest fast, medium, fast, firm then 45 secs rest

6 X 100 m  15 secs rest (100freestyle fast 100m easy X3)

8 x 50m freestyle all fast 10 secs rest

L1 X 4

Cool down

50m backstroke 50m freestyle 50m breastroke 50m freestyle

50m backstroke 50m freestyle
I just did 200m of the cooldown.