Friday- July 8, 2011

400 Swim Warmup

3 x 300 w/ fins @ :20 rest
-100 kick, 100 Drill, 100 Free

1 x 300 Cruise (60%) @ :10 rest
3 x 100 (50 Cruise/50 Push (85%) )@ :10 rest
1 x 300 Cruise @ :10 rest
3 x 150 (50 Cruise/100 Push) @ :10 rest
50 EZ

(4x)
1 x 1:00 @ 80% effort
1 x :15 @ 100% effort

(3x)
1 x 50 Swim w/ fins FAST @:10 rest
1 x 50 Cruise @ :10 rest

1 x 800 Pull working on stroke

100 EZ
__________________

4250 LCM
About 1 hr 30 min

-Swam with Dynamo since there was a meet @ Mt. View
-Good workout, whipped me and Maria gave me some pointers on my free and back since they are a little out of sort