June 2, 2014

Swim Set = 5000 Meters (5:30 a.m. - 7:04 a.m.)

Warm Up - 1200
4 x 300 w/ 10" RI

Main Set - 3600
6 x 100 on 1:50 as 50 drill/50 swim

3 x thru the following:
-5 x 100 on 1:40
-200 pull on 4:00

3 x 300 kick on 5:00

Cool Down - 200 easy

Run Set = 20' Treadmill Session (5:00 p.m. - 5:20 p.m.)
-3' easy
-3' easy/moderate
-3' moderate
-3' moderate/hard
-3' hard
-1' harder
-1' hardest
-1' really hard
-2' moderate

Bike Set = 30' easy spin (5:45 p.m.-6:15 p.m.)