AM: Aerobic Set (1:00:00)
3x500 on :30 rest holding 1:18-1:20 scy
200 kick
3x500 pull on :30 holding 1:20 scy
200 kick
3x200 paddles and buoy holding 1:16 scy on the 2:45
Total: 4000 scy
PM: Hill Set Run 8.8 miles (1:00:00)
PM: Short Speed Set Swim (45:00)
5x200 skpds
5x100 drill
5x100 @1:08-1:09 on 1:30
200 pull EZ @2:36
4x100 @1:09 on 1:20
200 pull EZ
2x50 on :40 avg :32
100 cool
3000 scy
3x500 on :30 rest holding 1:18-1:20 scy
200 kick
3x500 pull on :30 holding 1:20 scy
200 kick
3x200 paddles and buoy holding 1:16 scy on the 2:45
Total: 4000 scy
PM: Hill Set Run 8.8 miles (1:00:00)
PM: Short Speed Set Swim (45:00)
5x200 skpds
5x100 drill
5x100 @1:08-1:09 on 1:30
200 pull EZ @2:36
4x100 @1:09 on 1:20
200 pull EZ
2x50 on :40 avg :32
100 cool
3000 scy