AM - Pioneer park Hills - 4 repeats at a slow pace than normal. We needed to treat this as a recovery week after last weekends race. Felt good... legs seemed a little tired.
1 mile warm-up, 4 repeats(7:22, 7:53, 7:25, 7:40), 1.5 mile cool down
The slow paces were from me talking too much. That seemed to slow everyone down... Doh!! We did our 2 min zippy walked in between each interval.
PM - Swim - Long interval Drills
1000 yd warm-up mixed
2X250 (4:03, 3:57)
100 pull
3X500 (7:50, 7:36, 7:43)
200 pull
6X50 @ 1:00 (40s, 40, 39, 38, 38, 37)
200 kicks hard!
300 IM
1 hr on the trainer doing the spinerval dvd 37.0. Interval & threshold drills. Estimated mileage 24 | 