7am Swim 3100 yd, 61 min, Lift weights; 4pm Run 4.56 miles
3,2,1
4 x 100 Fr P on 1:30
6 x 100 Fr on 1:25
4 x 100 K on2:15 alt 50 Fly, Fr
50 S
8 x 75 Fr on 1:30 @RPE9 - 54, 53, 54, 55, 55, 54, 55, 54
50 S
6 x 25 Fr Sprint on :35 - 15's
250 SD
Run 4.56 miles
Walk 5 min
w.u. run 1.5 miles
Run 3.04 miles including
4 sets of (4 x 30 sec (RPE9), active rest walking/jog 30 sec)
Walk 5 min c.d.
No comments:
Post a Comment