Sunday March 14

pm swim: 4k total, main set 500 moderate on 7:00, 2x100 hard on 1:30, 100 easy on 2:00, 400 moderate on 6:00, 2x100 hard on 1:30, 100 easy on 2:00, 300 moderate on 4:30, 2x100 hard on 1:30, 100 easy on 2:00, 200 moderate on 3:00, 2x100 hard on 1:30, 100 easy on 2:00

times: 500- 6:30, 400- 5:10, 300- 3:47, 200- 2:28, all 100s hard at 1:10-1:11...still hard to motivate with these solo swims....

workout courtesy of Dustin, like usual....

pm bike : 1:15 outside, zone 3 steady