Spin/swim!

That was great.  Spin class was excellent, and it was such a pleasure to be back in the pool - I left off swimming deliberately in the winter, as I was determined to tackle cycling fitness head-on (I love swimming and I do not love riding my bike, mostly due to fear of traffic, heights etc.) and could see that I needed to prioritize spin over swim.  But I'm eight weeks out now from a race that has 3 swim legs, for a total of about 2.1 miles, so it's really time to swim again!  (Woo-hoo!)  I will be swimming in that race at a very easy pace, so basically the idea for training is just to concentrate on technique and make sure I'm in the pool enough to have good feel for the water while saving my higher-intensity training quota for cycling and running.

I temporarily swore off yoga after the beginner's flow class in Cayman a week ago did my back in, and now I've had to swear off boot camp for the time being also -  Friday's class exacerbated back pain, I had to get out the heating pad again!  Bit the bullet this morning and called a physical therapist, but the first appointment they could give me isn't till a week from tomorrow, so I've also scheduled a sport massage for Wednesday afternoon.  I've let this situation drag on long enough, with the pulled muscle getting somewhat better and then more sore again after I do some back-straining form of exercise - I need to fix it!

spin work intervals: 2 x 9min climb (first seated, second standing, "orange zone" with final two minutes of final climb moving to "red zone"), with various tempo segments

1:05 spin
c. :30 swim - 1000 yards (5 x 200 easy, evens free, odds IM with one-arm fly)
hot tub dunk