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.
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