My last few Tuesday wokouts have been struggles, so I expected todays to be also due to Sundays race. I had a sports massage on Monday evening, and was still a bit tight and sore.
5:00 am swim: 350 slow warm up. My shoulders were very tight from Sundays race. Drill set of 8×25 I took slow and focused on form. Base interval set 7×100 with 5 seconds rest, I kept all at 1:20 feeling pretty good, from my percieved effort I would have thought to be 1:25’s or slower. Vo2 max set 6×150 w/ 1 min 15 sec rest. First three did not feel good, 4th felt ok, 5th good, 6th felt bad but was fastest. Went: 2:02, 2:00, 1:59, 1:56, 1:55, 1:52. 8x 25 kick, 425 cool down. Cool down felt really good. kept smooth proper stroke and felt like i was gliding through the water. It is nice to end a set with a nice strong cool down. I sat in the steam room for 5 and the sauna for 10 after swim.
Went to marine drive for flat ride today. Wokout was 1 hour 25 min ride with 30 minutes at threshod. zit was nice and windy so I got plenty of resistance. I did threshold portion into the wind. First half hour HR 140, 25 min threshold 167, last half hour 143. Covered 30.5 miles. Good ride coming off of a race.