21 Minute Swim & 40 Minute Bike

I went to the gym and had a short swim and bike session today.  I basically just worked on stroke drills in the pool since 20 minutes really isn't enough time to do any distance work.  The swim felt good and i think I'm improving, although some of my drills need work.  It's just about practice, practice, practice.

On the bike I decided to do three minute intervals, 2 minutes 30 seconds at a steady 90-95 cadence and then 30 seconds all out at about a 120-130 cadence.  It was nice becuase I think this kind of speed work will make me faster and it was a nice way to break up the monotony of a spin bike.