11/7/13 - AM Swim + PM Recovery

AM

Swim:

100 m IM warm up - side R, side L, back, breast each 25

+

dive in + 25 m free @ 95%

rest 1 min x 3

+

100 m free @ 90% AER

rest 50 sec x 6

Rest 5 min

100 m free @ 90% AER

rest 50 sec x 6

+

Kick cool down

Done. Cold this morning. Hard to get going.

Sprints felt great. Helped get warm for the 100's

Averaged 2:00 this morning on 100's

No blazing fast today. Haven't done longer sets in a while.

Lats were a little tight.

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. Feeling good. Legs are a little sore from OC WOD but all else is good.