Monday, October 17

Warm up
400 RIM swim
400 RIM kick (recently i've been doing backstroke kick with my arms out of the H20 -perpendicular to my body...25/wrists out, 25/forearms out, 25elbows out.

Mondays are my timed 1500 swim -was going to attempt my first without a pull boy, but wasn't up to it. Instead just went hard -working on pace. Managed a 23:40, not bad.

5x100 T - long and strong -worked on underwater pulls to the red line. :30RIB

16.25 fly - first 8 hold :20 with one breath, second 8 long and strong holding 9 strokes

cool down
2x100 ez 100K 100E

Total: 3800m