Tuesday 20th September 2011

.. and Tuesdays are going to be 'Mixed Stroke Tuesdays'

this one looked fine on paper.. but WOW .. was it tough!

300 swim

300 pull with ankle band

300 IM drills

100 IM

10 x (4x50) Rest 30 after each set

set 1 - FLY @60

set 2 - HARD KICK @65

set 3 - FS (HARD)@45

set 4 - HARD KICK @65

set 5 - MEDLEY ORDER (med pace) @70

set 6 - HARD KICK @65

set 7 - FS (HARD)@45

set 6 - HARD KICK @65 (took an extra 30 rest to prepare for the fly!... and took drag shorts off!)

set 9 - FLY @60

set 6 - HARD KICK @65

then we ran out of time, but we were going to do 1km Pull and Paddles.. but work beckoned!!