Well the first day of training went well. I am sticking to my new diet and got in over 4000 yards in the pool. The main set was pretty tough. We did 3 sets of 3x200 on the 3:10 with a easy 50 in between each set.
WU:
10 Minutes - 50 Free + 25 Back + 25 Breast
5 Minutes - Flutter kick with board. Keep shoulders & head low while holding board.
6 x 150 @ 20 RI - Pull 100 at 75% effort. Drop pull buoy & swim with fast kick last 50.
8 x 50 @ 10 RI - EZ effort 25 No Free + 25 Free
MS:
Repeat 3 Times
3 x 200 on 3:10 - # 1 Long & Strong, #2 Work Turns, #3 90% Effort
EZ 50 Back or Breast between sets
CD:
100 EZ Kick on Back
200 EZ Swim Choice
Total: 4400 yards
On tap for today is 1:15 on the Bike.
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