OK, that was good - I have been feeling rather fragile, and meeting up with Lauren and getting a really good albeit in the grand scheme of things modest workout in has made me feel much better! Rode my sedate bicycle down to Chelsea Piers, then we did :40 on adjacent spin bikes and about 20 minutes of swimming. Woo-hoo! That is the sort of workout that if one did it year round would prepare one to take on a triathlon adventure at relatively short notice (as per this great piece of advice).
10mi RT bike
:40 spin (6 x 3min work, 2min recovery - 4 "hills" i.e. Friel zone 3-4, 2 high-cadence)
900 yards swim as follows:
warmup: 200 free, 100 kick
drill: 3 x 100 as catch-up, finger-drag, 6-3-6 (side kick), swim
drill: 4 x 75 kick-drill-swim by 25 (IM order)
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