Swam with Katie at the Y and she patiently navigated a very sleepy confused me through all the bus/elevator/locker room maze to arrive at the pool a bit late. I started in the medium lane (of three speeds) and quickly moved to the slow when I could not keep up.

1750 Swim Practice @ 00:45:00

Our team had a holiday off-site at 12:30 so I could not go to my 12:30 spin class. So I put together a workout and headed down early to do it on the spin bike. Not a lot of fun, particularly since there was no music and the spin bikes do not have earphone jacks for the TV's. I made the workout with pretty short intervals so that helped. I got in a good session despite it all.

Spin @ 00:57:00

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Spin Workout

5 Min WU
5 Min High Aerobic (alt 1 min sit/stand)
10 Min Hard Intervals (alt 1 min hard/ 1 min recovery)
5 Min High Aerobic (alt 1 min sit/stand)
10 Min 1 Right-Leg Drills (alt 1 min one leg/1 min both legs)
5 Min High Aerobic (alt 1 min sit/stand)
10 Min 1 Left -Leg Drills (alt 1 min right leg/1 min both legs)
5 Min High Aerobic (alt 1 min sit/stand)
2 Min Cool Down