Work it harder, Make it better, Do it faster, Make me Stronger!

Oh how do I love anaerobic speed :)

Run
10 min warm up
5 min stretch
5 min warm up drills
5 x 400's at 6:40 pace w/ 2:00 floats
5 min cool down

4 miles total

Hehe, this was brutally fun. I increased one 400 from last week. Honestly I'm not sure if I can keep increasing them week by week. I'm starting to achieve the leg strength to handle the speed, I really need to get my anaerobic cardio up there. My HR reached a 200 max tonight; 103% threshold baby. The last repeat created a whirlwind in my gut, it did not feel good....but alas I completed the task at hand. Immediately went onto swim

500 warm up

Drills
1 x 50 A-ok, 1 x 50 Fist, 1 x 50 Karate, 1 x 50 free; 10 sec rest between 50s, repeat 1 x
3 x 100's w/ paddles; 15 sec rest

Speed work
1 x 100 (50 hard, 50 easy = positive split); rest 20
1 x 100 (25 easy, 50 hard, 25 easy = even split); rest 20
1 x 100 (50 easy, 50hard = negative split REACHED 175 HR baby!) rest 60

200 cool down

1700 yards total

*******************
Time to EAT!

Oops, almost forgot the 45 minute Pilates workout from the morning, that I did not get anaerobic in :p