rogerdoger

Wow lunch time swim, very intense. Only skipped a 100 yards of IM and stayed on the clock.

Focus: Freestyle middle distance

WARM-UP Interval Or REST
500 100 Free
100 Back
100 Drill
200 IM (25 kick/25 swim ea stroke)


MAIN SET
1000
10 x 100 Free (Fast) 2:00 15sec
450 9 x 50 fly/back, back/breast, breast/fly 20 sec
700 3 x 200 Free (cruise) 3:30 15sec
4 x 25 Free (fast) 0:30 15 sec
Cool down
150 150 Choice


________

2800

This evenings bike is gona kill me.