Tuesday, July 3rd

Swimming:
3400 M

• 400 Warm Up


• 6x75 Drill


• Main set=4x50 on 1:05


• 2x100 on 2:10


• 150 r:10


• 200 r:20


• 2x300 r:15 aim for 6:30 interval


• 200 r:20


• 150 r:10


• 2x100 on 2:05


• 4x50 on :55


• 100 EZ 100


• 3x100 drill w/fins


• 50 Cool Down

Endurance Run:
00:50:00

• Steady State Run
  00:30:00
  

RHR = 50