Monday - A long swim

Swim 4500yds, about 1:30

This is another one of Gordo's workout's modified a little bit to make it easier.



http://www.byrn.org/gtips/ls1.htm Click on the header to bring up his page of long workouts.



Since I don't have any bands I just made those pulls. I actually did the 25 flys in the beginning even though they were killing me.



Workout Three (Muscular Endurance)

600 free, start easy and build to steady for last 2-300

5x200, 25 fly/175 free steady on 15s rest

4x300, (pull,free,pull,free) on 30s rest (gear mod-hard, no gear steady)
1x100 back, easy

4x300 as before

1x100 back, easy

2x50 hard

200 easy