9/26/13 - AM Swim + PM Training

AM

Swim 100 free
Swim 50 pull only
Kick 50 meters
+
Underwater (no breath)
x 2
+
25m (3 breath max)
rest 30 sec
x 8
+
25m @90%
rest 30 sec
x 14
+
Warm down 200m swim

Done. Felt great.
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 8 - all easy pace flush

Had to skip. Ran out of time.