Sunday, October 03, 2010

Swim 250, then 5x50 x3 AND 3-3-3-3-3 Shoulder Press AND 2x5k Bike Intervals

This morning:
Swim 250, then 5x50 x3, each 50 to be 5 sec. faster than the 250
250 (4:43)
5x50 (:52, :52, :53, :52, :53)
250 (4:49)
5x50 (:53, :55, :54, :53, :55)
250 (4:52)
5x50 (:54, :55, :55, :56, :56)
Additionally, I did 500 WU, 4x50 DR, and 100 CD breast stroke. Good workout.

Later:
2x5K bike intervals on 3 min. rest
8:59/20.7 (wind at my back)
10:32/17.6 (into the wind—ouch!)
Did a total of 10.84 miles. It was enough.
That second interval was tough! And it was chilly!

After the ride:
3-3-3-3-3 shoulder press
did 58# (same as last time and they were difficult — especially the last set)
I'll be feeling these tomorrow...

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