Friday and Saturday

Duh...?! What did I do on friday, oh yeh, swim 2700yds endurance speed workout



I've done this one before but I'm not sure if I wrote it out on the blog yet. I really like this workout.



800yds warm up, :20 sec rest after all intervals.

400 swim T+:03 (1:43 pace)

4X100 at T (1:40 pace)

300 T+:03

3X100 at T

200 T+:03

2X100 under T

200 cool down.



Saturday swim was with FAST again, I was a bit tired and didn't lead too much.

3600yds

8X50 kick

600yds warm up

3X(4X75 on 1:20, 4X50 on :55, 6X25 on :25)

10X25 any stroke except freestyle.

400 cool down.



After the swim I ran 6 miles at ballys, 48:34, HR 158. A little bit on the high end of a base run but still in the zone.