The week went by fast. Work was busy and got in a lot of swimming and some biking. 13,400m of swimming in 4 workouts and 105 miles in 3 rides with the latter two rides climbing rides up to Mt. Wilson (more on that in a later blog).
Swim set of the week was from friday ---- 12x200 long course meters. Interval was 3:00, 2:55, 2:50 and 2:45 (1-4) three times through, no break. Descended each set of 4 in the 2:38-2:35 range. Whole work out as follows:
500 swim warm up
500 easy pull
12x200
100 easy
8x50 pull on :50
100 easy
4,000m total
Great article about Rich from WheelBuilder in NY Velocity.
Next weekend is Cool Breeze Century in ventura county.
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