15 min warm up on the elliptical then did 6,5,4,3,2,1,1,1 hard with 2 min after 6,5,4 and 1 min between the rest on the bike and ended with 15 min cool down on the bike. did weights and stretched and rolled.
45min pool workout this morning workout was 2:15 down by 15. i did the workout in the deep end because last night my leg was having some pains so wanted to take it easy. 15min deep water run to end off. after went up to hanger and did hip mobility hurdles and weights.
did 30 min on elliptical than 10x1min hard 1min easy on the bike and 15 min cool down. workout felt pretty good leg was getting bit bothered tho close to end. after did weights with the team.