Friday training

Swam this am

1100 meter warmup, mix of pull and swim

pyramid as:
50 really hard 10 sec rest
100 hard r1=20sec
200 pace r1=45sec
300 pace r1=1:00
200 pace r1=45 sec
100 hard r1=20sec
50 all out

then 500 pull paddles warm down

Now I'm off for a good hilly ride, minimum 3.5 hours, weather is kinda grey, looks like I'm getting wet, so a mountain biking I be going.