Monday is normally a day off but I put two workouts on the schedule in case I felt like buring off some energy. I just wound up swimming.
Swim 1000yds of mixed drills, 200 warm up free. Free, Whip and Dolphin Kicks. Breast stroke with flutter kick w/fins while working on arm movements. Backstroke shoulder pops, backstroke 1 arm. Dolphin dives w/fins, 1 arm fly. Free side swimming w/6 kicks, catch up, 1 arm and zipper drills.
Tuesday
Run 4 miles 31:44 HR 154. A little faster than I should have but I found someone to pace with.
Swim 3150 Anerobic Endurance
This workout kicked my butt!!!
Everything labled fast was done at full effort.
Warm up 300 swim, 300 kick, 300 pull
--------200 swim, 200 kick, 200 pull
6X75 fast on 2:00
300 pull
6X50 fast on 1:10
200 kick
6X50 fast on 1:30
100 cool down
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