Training July 8th, 2017

Swimming pool, 7 km (1h 55′)

1000 fs warm up
3 × 300 fs @4’30” (pull/pull+paddles/paddles; build up)
4 × 200 fs @2’40” (last 200 slow)
7 × 100 @1’45” (fins, alternate fly/back, 50 kick/50 swim)
3 × 200 @2’40” (last 200 slow)
500 fs (paddles)
2 × 200 @2’40” (last 200 slow)
200 fs (hard)
6 × 50 kick back @1’05” (fins)
100 easy
500 (fins, 50 side kick fast/50 swim easy)
500 kick (fins)
6 × 50 kick fs @1′ (25 sprint/25 slow)
200 easy

Notes: I felt like crap this morning, soreness all over deltoids and lats. Yesterday I hit the gym instead of working out at home, and the barbell rows and dumbbell rises must have had some effect. So I decided to work a bit on legs with fins for the last k.

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