Thursday, June 28, 2007

Endurance Swim
3150 M

• 400 warm up
• 14x25 drill r:10
• Main set= 100 steady r:20, 5x100 holding 2:00-2:05 (on 2:20), 100 r:20, 4x100 holding 1:55-2:00 (on 2:15), 100 r:20, 3x100 holding 1:50-1:55 (on 2:15).
• 100 EZ
• 400 kick
• 4x75 pull set
• 50 cool down

Cycling: Endurance Miles
02:20:00
Steady State Intervals
3 x 00:12:00 with 00:08:00 recovery

Map/splits to follow

RHR = 50