This morning I got to NWRC at 7:30 and started out with Andy's workout that he posted, and then added on to his afterwards:
300 pull
400 - 16 x 25's build by 25
300 - 4 x 75's kick
300 pull
400 - 8 x 50's build by 50's @ 1:00
300 - 2 x 150's kick/pull
400 IM Order
200 Warm Down
1500 - 10 x 150's on 2:15
3200 - 2 x (400 free on 5:00, 2 x 200's free on 3:00, 4 x 100's on 1:30, 8 x 50's on 1:00)
900 - 12 x 75's drill on 1:20
1000 - 10 x 100's kick on 1:50
2000 - 20 x 100's on 1:25 pull rest extra minute every 5th 100
900 - 12 x 75's drill on 1:20
600 - 12 x 50's IM rolling on :50
300 easy
13,000 yards total in 4:00
I had planned on 18,000 yards, but I was out totally out of energy and had already eaten my two protein bars, and drank all my perpetuem drink mix. Felt very disappointed, and figured I should make up for it a little by hitting the gym on the way home. Did some work on chest, back and biceps. I really need to eat a little more the night before a big swim.
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