8/22/13 - AM Swim + PM RTW Recovery

AM
swim 100 m IM warm up
+
25 m free @ 90%
rest 30 sec x 25 straight
+
swim 100 m breast cash out

Done. Felt great today. IM warmup
was perfect getting the blood flowing.
I felt awesome for the intervals.

PM
RTW - "round the world"
1 min AD easy
1 min FLR on floor
1 min row easy
1 min crawl
1 min run easy
1 min jump rope x 7 - all easy pace flush

Done. Nice and smooth. A LOT of sweat.