Tuesday, July 17th

Endurance Swim
3000M

• 300 warm up
• Drills= 6x75
• Main Set 9x200: 1-3 = easy ~2:15 pace4-6 = medium ~2:05 pace7-9 = fast ~2:00
• 50 M Recovery
• 200 M kick set
• 200 M Pull set
• 50 M cool down

Running: Endurance Run
00:50:00

• Intervals
• 8x400 at pace (400= 1:30 with 1:30 rest)

RHR = 51