Sunday, September 12th

Morning workout - LCM

300 w/u - 300 meters
6 X 200s - descend 1-3 and 4 -6 = 1,200 meters

KICK SET:
14 X 50s - even ones fast. = 700 meters
intervals :
1:00/1:15/1:05/1:10/1:10/1:05/1:15/1:00/1:20/:55/1:25/:50/1:30/:45

4 X 50s - breath every 3 - 5 - 7 - 9 by 50s = 200 meters

8 X 50s - breath every 3-5-7-9 w/in each 50 = 400 meters
3 easy/ 5 build / 7 strong / 9 fast

200 cool down = 200 meters
total = 3,000 meters

Good first set. Stroke was long and strong. I got # 3 down to a 2:26 and #6 down to a 2:24.
Kick set - was tough. Since I am not a kicker, I was determined to make them all, even the 45 at the end. I made EVERYONE and for me, that is good. Legs were like jello afterwards.