Dec 28 Spin and Swim (Field Tests)

Spin
CTS Field Test

Warm up 15 min
Test
- 5K TT 10:25, Ave. HR 169
- Rest 10min
- 5K TT 10:36, Ave. HR 172
Cool down 15 min

Total 1 hour

Swim

Warm up 400
T20 Test, 24*50 at 19:55, Ave. HR 163 (finish at 169)
100 swim easy
5*200 pull, 3:30 PT (10~20 sec rest)
200 swim with paddle (25 hard+25 easy)
Cool down 400

Total 3300yd