November 24, 2010 RUN/SWIM

RUN
   RAN
3.3 miles  - 9.26 pace - AVG HR 157


SWIM
    SWAM  1:40pm - 2:40pm

500 warm

600m
50 Drill/50 Freestyle
DRILLS
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll

4x100
4x75
2x50
 1900 Meters