Workout#1
This morning I took it slightly easier on the trainer.  I cut the main set in half.  This is supposed to be a cut back week, trying to keep up the intensity just cutting back on the length of the workout.  This morning’s trainer workout was:

Warm-Up

5 minutes easy building cadence above 90 RPMs
5 x 30 seconds standing/30 seconds seated.
6 x 1 min right leg/1 min left leg
Main Set
3 x 2 minutes in Big Chainring @ 65-75 RPMs in HRZ 1 with 1 minute recovery.
3 x 3 minutes in Big Chainring @ 65-75 RPMS in HRZ 2 with 1 minute recovery

Cool-Down
5 minutes easy letting heart rate return to normal.
I followed that up with a 1.4 mile run.  The only real purpose behind the run was to keep my running streak going with the mile-a-day challenge.  Day 10 complete.

Workout#2
I did 1500 meters in the pool today where the main focus was on my breathing.  I varied when I would breathe based on the number of strokes from 3 – 7.  Here is the workout:

W/U: 200 meters with PB

Main Set:
2x through
  2 x 50 breathe every 3 strokes with 30 sr
  2 x 50 breathe every 6 strokes with 45 sr
  2 x 50 breathe every 4 strokes with 35 sr
  2 x 50 breathe every 5 strokes with 40 sr
  2 x 50 breathe every 3 strokes with 30 sr
  2 x 50 breathe every 7 strokes with 30 sr

C/D: 100 meters
Here are my 50 meter times, not that I was seeing how fast I could go.  I just wanted to try and swim consistently.

Strokes	Set 1		Set 2
3	54.36	51.90	52.08	51.27
6	51.02	49.75	50.55	50.15
4	49.97	51.92	52.40	52.42
5	51.37	50.25	52.15	50.62
3	51.32	51.41	52.85	52.72
7	50.47	48.92	51.37	50.14
Max	54.36		Min	48.92
Avg	51.31		Median	51.35

 
Happy Training everyone!