03/02/2013 Sunday Cycle + Monday Swim

Sunday Cycle - 40mile hilly route through the mournes. Scenic but very windy with some tough hills, nothing too steep though. Start and finish at Castlewellan Park. Post ride food in the Mourne Seafood bar in Dundrum.

QUBTri Monday Swim 04/02/2013

W/U 200m fs
        100m kick
        50m fingertrail
        10 x 25m fs (@60secs)
        100m bs
                                                                     Subtotal 700m
Drills 2 x 50m Kick streamline
                      Superman
                      Superman with 1 rotation
                      Superman rotate every 3 secs
                      Switch/Switch
                      min/max (arms/legs)
                      freestyle
                                                                  Subtotal 700m (1400m)

M/S fs Pyramid 200m 400m 800m 400m 200m (20sec rest between each)

                                                                 Subtotal 2000m (3400m)
W/D 300m choice
        100m underwater

                                                               Total  400m (3800m)