All I have...

Morning Swim - same set as last week. I really like the 50 repeats

1 x 500 warm up

Drills
2 x 50 A-Ok; 10
2 x 50 fist; 10
2 x 50 Karate; 10
2 x 50 10 kick stroke; 10

40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
W/ Paddles
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest

Cool Down
1 x 300

Total yardage = 3200 yards

Evening Run ~ Day 17
6.3 miles /8:10 avg - cursed with woman pain for the duration, for the love of.....!

MTD - 94.5
Legs still feel ok....we'll see how the AM chip trail run treats me