Refreshed from a couple of days of reduced training load, I was able to hit up a hard wind trainer session. The rain this morning meant the base ride was canned, but I havn't done some high RPM interval work for a while so it was a welcome change. Felt strong and hurt like hell. HR took a while to come down after the 2nd effort.

Found myself demoted to the slow lane again in the swim squad in the evening. Very frustrating as I was swimming on heels the whole way. First set of 100s were coming in between 1:35-1:40 which was pleasing. Did not take too much notice of the time for the 200s as I could not really swim at my own pace. Still it is good to get a feel for the water.

TRAINING:

AM: 1h cycle (wind trainer). Avg HR 158BPM. Included 2x 10min efforts @ 110+RPM. (8/10)

PM: Swim Squad (2.4km) (8/10)
> 8x 100m (on the 2:00) (breathing towards wall on all laps)
> 4x 200m (on the 4:00) (150e,50h/100e,100h/200h/200e)
> 4x 200m (on the 3:45) (150e,50h/100e,100h/200h/200e)