Wednesday's swim

I got the book "Workouts in a Binder" by Gale Bernhardt and did the first Endurance workout it in. This book is so cool cuz it is waterproof and you can have it right on the pool deck during your workout. It is very easy to follow and it has a section with all of the codes in it so if you don't understand what to do you can look it up. The only thing that it doesn't have is the other strokes that real swimmers use (Butterfly, Back stroke, Breast stroke). I'm going to do one short workout a week concentrating on them so I can keep up with the people at my swim club. Here is a link to the book



http://www.amazon.com/exec/obidos/tg/detail/-/1931382204/ref=ase_trainingbible-20/102-9062289-2471362?v=glance&s=books



You can also click on the header for the link.



Today was 3200 yds. I was a little sore from yesterday's TT so I swam mostly in zone 2 but kept true to the workout.

600 warm up

400,300,200,100 moderate :20RI

300,200,100 neg split :25RI

200 fast :30RI

100 fast :20RI

4X150 Pull :20RI

100 cool down