Today's workouts:
SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim
-- the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
5 x 300 w/20 sec rest after each
-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
200 easy, holding perfect technique

BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.

It was raining for the swim this morning which ironically seemed to keep people away from the pool. Just me an an older gentleman (read: grandpa type it's AZ people) with an aquajogger belt. He looked kind of like the old guy in "The Holiday" chick flick. Anyhow we managed to share the Olympic size pool. I am terrible at just kicking with the kickboard. It feels like it takes forever to get to the other side. On my pull I feel a little wobbly but it's good. Like I told my Airmen when I distributed the "Project 2.4K" schedule the other day, when it comes to swimming I need someone giving me workouts or I'd just float back and forth with a dacquiri.

Bike workout was done on a stationary at the gym. ESPN, American Idol, and oh yes of course Fox News to keep me company.