10/10/13 - AM Swim + PM Recovery

AM
200 yards easy swim
(rest between laps if needed)
+
50 yards pull, 50 yards kick
+
Sprint 25 meters
Rest 60 sec
x 6
+
Swim 25 yards @80%
rest 30 sec
x 15
+
200 yards crawl warmdown
(swim slowly and relax)

Done. Fasted. Great warmup.
Sprints felt good. Been a really long time
since I've done an all out sprint. Around 13-15 sec.
The 200 yard warmdown felt great too. Non stop.
Shoulders were getting tired though.


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. Felt good.