| AM |
| Easy 200 choice swim |
| + |
| 8 sets: |
| 25m underwater |
| rest 30 sec |
| 25m easy |
| rest 30 sec |
| 25 fast |
| rest 1 min |
| + |
| 6 sets: |
| 50m sprint |
| rest 90 sec |
| + |
| Warm down 200m swim |
| 25's felt awesome. Was getting pretty tired |
| by the end of it. |
| 50's were tough. Felt a little gassed by the last 10m. |
| This was nice. |
| 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 |
| Done. Feeling 100% |
Friday, September 20, 2013
9/19/13 - AM Swim + PM Recovery
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