Wednesday...

We arrived at the pool, much to my delight, to see the pool set up in SCM as well as SCY. I was really looking forward to swimming yards that morning....but Joel threw us in for meters. So close!

6000m swim which ended up being painful

400 warm-up
8 X 75 (25 kick, 25 drill, 25 swim)
2 X (4 X 50 descend, 100 easy)

Big Main Set
8X100 on 1:30
2X50 on 1' (25 fast, 25 ez)
7X100 on 1:30
2X50 on 1' (25 fast, 25 ez)
6X100 on 1:30
2X50 on 1' (25 fast, 25 ez)
5X100 on 1:30
2X50 on 1' (25 fast, 25 ez)
4X100 on 1:30
2X50 on 1' (25 fast, 25 ez)
3X100 on 1:30
2X50 on 1' (25 fast, 25 ez)
2x100 on 1:30
2X50 on 1' (25 fast, 25 ez)

200 warm down.
I felt like absolute garbage swimming, an inclining of what was to come later on in the ride.

We headed down to Sedona to ride, as it was a high of 29F in Flag, with sustained winds of 30mph. The high in Sedona was only 44F, but still windy. No snow at least.
We rode out towards Jerome, and did the same 15km climb through town like we have done before. It was a headwind the whole way up. I had no legs at all on the climb, and was dropped by the guys after about 5 min. It was a long lonely ride to the top and my warm clothes for the descent. My power for the climb was 50W lower than last time (298W versus 249W).

The day ended with a 45' run up in Flag with Colin, in which we included 6 strides of 50-100m or so. Felt decent on the run at least!