Tuesday, July 24th

Endurance Swim
2900 M

• 400 warm up
• 6x75 drill
• Main Set= (6x100 r:15 (aim for 1:55 pace), 9 x50 r:10 (aim for :50 pace), 6x25 r:15 (aim for :20 pace)every 3rd inerval= race pace (100 %)
• 150 EZ swim
• 300 kick with fins on back
• 300 pull with paddles
• 100 cool down

Endurance Run
00:50:00

• Steady State Run
• 00:30:00 pace 7:30 - 8:00/mi

RHR = 50