AM Run - 60 mins running laps in the pool. AGGHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!
There is not a day that goes by that I am not grateful of my job. You know, it's not really what I do but who I work for. A mentor and a well respected friend is priceless.
Evening swim
Warm Up
1 x 500
Drills
2 x 200 - 50 A-ok, 50 fist, 50 karate, 50 free; 20
4 x 50 - extended arms, pause stroke at thigh of each breath; 15
Main Set
10 x 50 - target :50 w :10 rest -landing :45-46
4 x 100 - target 1:40 w :20 rest -landing 1:34-1:35
2 x 200 - target 3:30 w: 30 rest - 3:11, 3:13
10 x 50 - target :50 w :10 rest -:landing 46-47
Cool down
4 x 50 - on back dolphin kick /core
Total yardage 3100
Dean and I recovered with a mean and messy aloha pita- The Pita Pit is da bomb!
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