August 27th 2010

Swimming + Running

Pool Swimming: CHI (Continuous High Intensity)

• 150 meter warm up
• 250 fast meters in 4:34
• 5 minute rest with 100 meters active recovery
• 500 fast meters in 9:45
• 10 minutes rest with 100 meters active recovery
• 350 meters with focus on technic
• 150 meters cool down

Total: 1400 meters

Notes: The 250 meter swim was damn fast, at about 8:20 pace for the 500 yard swim. I really should have kept going to see what I would have ended up with after 4 more laps.

Track Running: INT (Intervals)

• 2 mile warm up
• 8 rounds
• 1 mile cool down

Each Round is defined as:

• 400 meters at fast pace (not maximal)
• 3 minutes of rest which includes:
• 100 meter walk
• 200 meter jog
• 100 meter walk

400 meter time of each round:

1. 1:17
2. 1:17
3. 1:18
4. 1:17
5. 1:20
6. 1:17
7. 1:12
8. 1:10

Average Speed: 1:16

Total Distance ran: 7 miles