Dec. 5, 2008, Swim Workout

4 x 50 moderate speed warmup

12 x 50 on 1:45 fast (avg. time was :43)

500m (10 min)

5 x 100m on 3:00 (avg. time was 1:45)

12 x 25 sprints on :45 (avg. time was :22)

100 cooldown

Time: 60 min; Distance: 2100m

Nov. 7 Swim Workout

200 warm up (50m technique, on side, six kicks, roll to other side)

4 x 25m Max! on 3 min.

4 x 25 Max! on 2 min.

4 x 25 Max! on 3 min

2 x 50 Max! on 2 min.

4 x 50 Max! on 2.5 min.

4 x 50 Max! on 3 min.

5 x 100m on 3 min. Moderate.

150m warmdown

Time: 63 min. Heart rate near 160 and needed all the time intervals to get it down to 120-130 before repeats. No irregularity or arrhythmias. Just the super pounding today.