Notes
Warm Up: 200 free/200 choice (50 stroke/50Kick/50 stroke/50 Kick)/200 pull/200 choice(see above)
2 x 800's
1. free (try to maintain a 1:35/1:40 pace)--take 1 min. rest
2. 2 x 400's-
a. 400 pull free--same pace as free-take 1 min. rest
b. 400--alternate 100 IM, 100 Kick--recover
2 x 600's
1. free (1:5/1:40 pace)--take 1 min. rest
2. pull free--same pace--take 1-2 min. rest
2 x 400's
1. free on 1:35 pace
2. alternate 100 stroke (not free)/100 Kick
200 Warm Down
I had a flu shot right before this swim, and I was afraid it was going to affect me, but I didn't feel it AT ALL.