For those who do not know, i will not be going to IM Florida as Murphy is very ill. Therefore, I will be staying in Orlando. Jennifer will be leading the ride tomorrow out of Advanced Cycle at 7:00 am. Duration: 2 hours followed by 40 min run.
IM Florida Crew
The weather is going to be very cold in the morning. Expected the unexpected to occur and be prepared. Please keep yourself layered and when you feel that it is warm, take some off. Keep in mind that the longer you are out there, the colder it will get at night. Therefore, please put a long sleeve in your special needs bag.
600 with perfect technique moderate
4 x 250 @ Zone 3 Tempo / with 20 sec ri
10 x 25 Breast stroke pull with pull buoy (no kicking) @15 sec recovery
8 x 100 free @Zone 5 Effort, 30 sec recovery
4 x 100 as 50 drill / 50 free with 10 sec recovery
Post swim run: 40 min