Friday- September 23, 2011

Drylands:
3 x 20 Vasa Trainer
3 x 10 Squats

3 x 15 Vasa Trainer
3 x 15 Squats

Stretching

Swimming:
700 Mixer (swim, kick, pull, drill)

3 x 300 @ :30 rest
1. Swim
2. Kick
3. Drill/Swim by 50's

3 x 200 @ :20 rest
1. Pull
2. IM
3. Kick

3 x 100 @ :10 rest
1. IM Swim
2. Kick
3. IM Swim

4 x 150, desc 1-4 @ 2:30
-Breathe 3.5.7 by 50's
4 x 50 Strong @ :45
4 x 25 Sprint, no breather @ :45
100 EZ

4 x 200 Kick @ 4:00
-Desc 1-4

300 EZ
______________________

4600 SCY
About 1 hr 25 min

-Did drylands and the 700 Mixer while waiting on Malena
-Workout by Manuel Nieto
-Desc down to 1:45 on 150, 2:58 on 200 kick
-Only able to make 3 of the 4 no breather sprints, missed the first one