Thursday, July 19th

Endurance Swim
3400M

• 400 M Warm Up
• Drills 4x100
• Main Set: 3x600 r:30 25 fast/75 moderate
• Kick set: 150 r:15;100 r:10;50
• 4x75 Pull r:10
• Cool Down

Cycling: Endurance Miles
01:30:00

• Climbing Repeats
  4 x 00:01:30 w/00:01:30 recovery

Note: I managed to find a small hill. It worked out alright for 1 min 30 sec intervals.

RHR = 51