October 8, 2015; basic endurance; 4300m

Thursday, October 8, 2015

WU:

300 Swim

100 Kick

MS:

6×50 @ 50/1/1:15

(IM switch)

6×100 Pull @ 1:20/1:30/1:45

All Strong

6×50 @ 45/1/1:15

25 Hammerfist/25 Swim

4×150 Pull @ 2/2:15/2:30

All Strong

6×50 Swim @ 40/1/1:15

25 FAST! /25 Easy

3×200 Pull 2:40/3/3:15

All Strong

6×50 Swim @ 50/1/1:15

All Strong

2×300 @ 4/4:15/4:30

All Strong

WD:

300 Cool Down

50 Kick/100 Swim

Total: 4300