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blainesapprentice

Tuesday September 30th

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Weight routine
Running: ran 1.5 miles and walked .25 at the beginning and end.

Swim Practice: 7-9 pm, SCY swam in lane 10 (against bulkhead) with 3 other people.

Warm Up:
3x [100 75k/25sw freestyle @10 seconds rest, 10x25 breaststroke (Low Stroke Count) @:40, 10x25 kick w/o a board (12.5yards underwater) @:35] (1,800yards)

Main Set:
3x [5x100 freestyle @ 1:25, 200 IM @4:00)

100 ez
(2,200)
Aerobic Set:
20x50 freestyle @:50 (1,000)

200 warm down

Total: 5,200yards

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