Today's bike was supposed to include some "spin step-ups" of increased cadences from 100-120+ rpm. I went to a spin class, pretty much just to get me out the door and to the gym on time, but ignored the instructor's hill workout in favor of my own. After a brief warm-up, I started my speed work. Since I didn't have a cadence counter on the spin bike, I just went by feeling and RPE instead of actual cadence rates, but I think it worked. I did two sets of 1:30 at 80%, 1:00 at 90%, and 0:30 at 100%, then increased the times to 2:00, 1:30, 0:45, then 3:00, 2:00, 1:00, each for two sets again. I finished up with the shortest times but standing. All in all, a great workout, and fun to boot!
After spinning, I headed down to the pool. Halfway through my warm-up, they made us get out of the water AGAIN, but I had a nutrition bar and sat in the sauna for a few minutes talking to a nice Russian lady and then they let us back in the pool. Here's what I did:
W/U
1 x 300 Free loosen
2 x 300 Pull - B-3, 4, 5 x 100
2 x 200 Kick - Choice w/fins
MS
1 x 500 Free - Pace
1 x 100 Free/no free x 25
1 x 500 Free - Pace
1 x 100 Free/no free x 25
1 x 500 Free - Pace
C/D
1 x 200 Easy
So glad to FINALLY finish a swim workout, and to get everything done early in the day so I could just relax tonight! I should really do that more often...
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