Big week Day 2

Workout Summary: Swim 3700 m (1:15)/Bike 67 (4 h)


Bend masters swim
500 wu
12 X 50 kick with fins, side kick drill
4 X 100/15
400 free 6:42
2 min rest
4 X 100/15, all 1:36-38
400 free 6:40
2 min rest
3 X 100/15, all 1:35-36
300 free 5:00
2 x 50 pull single arm drill

1 hour transition
Bike 67 in 4 hours with group, 11 of us.
Nice steady ride, very windy final 25 miles.
Power losses on this one. Had trouble surging for just a few seconds above 300 watts.

Diet:
Breakfast: protein bar, coffee
after swim: bagel with light cream cheese, small coffee
Recovery drink after ride
Dinner: 2 skewers of chicken breast and vegies, pretty big pile of roasted red potatoes, corn on cob. Salad. 2 beers throughout night, small baily's and kahlua before bed. 2 twizzlers, licorice.