I had contemplated going for a bike ride today, but it was snowing when I got up. I quickly changed plans, and went to 0845 powerzone at fitclub south. 10 min. of abs on the ball started the class. Then total body weights. After the class I went to the locker room and got in my suit. Steven met me at the pool. I had a awesome 4300y set planned for us.
We had to wait for the aquafit class to finish before we started. I cut the swim down to 4200 yards total for me. After an 1hr 20 min in the pool, I had to get going. The Springfield Clinic Christmas party is tonight!
Warm up
- 4 x 150
(600/600y)
Drill
- 4 x 25 fast
4 x 75 3,5, 7 breathing
4 x 50 stroke drills(750/1350y)
Main
- 8 x ( 25/ 50/ 75/ 100)
25 moderate tempo c+15
50 fast tempo c+20
75 moderate tempo c+25
100 fast tempo c+30(2000/3350y)
Dessert
- 4 x 100
- 400 pull
- cool down
4200y
