Solid 50 fly!
Friday AM
800 WU
16x50 @ :45 every 4th fast (:30-31)
12x50 @ :50 every 3rd fast (:30)
8x50 @ :55 every 2nd fast (:30)
4x50 @ 1:00 all fast (:29-30)
100 ez
6x100 kick @ 1:45
12x25 fly @ :30
200 cd
4,000 scy
Sat PM - 1,000 easy recovery after 4.5 hr ride.
Friday AM
800 WU
16x50 @ :45 every 4th fast (:30-31)
12x50 @ :50 every 3rd fast (:30)
8x50 @ :55 every 2nd fast (:30)
4x50 @ 1:00 all fast (:29-30)
100 ez
6x100 kick @ 1:45
12x25 fly @ :30
200 cd
4,000 scy
Sat PM - 1,000 easy recovery after 4.5 hr ride.