Back on the track and Pool with Sonics! As always breathless!
Track Session:
Warm up: 3 laps (1.2km)
Pre-set: 10laps (4km) @ a1:58'/1:47"/ 1:48" / 1:51" / 1:52" / 1:52"/ 1:52" / 1:55" / 1:53"
Main set: 4 x 1km with 1 mins. rest for each set ( @ 4:26"/ 4:32"/ 4: 17", 4:24")
Swim Session:
warm up: 200m
4x100m (50m kick, 50m pull)
6x50m (25m sprint, 25m easy)
6x200m (Dead.....cannot follow......After the first set, Kenneth throw my paddle to me to keep up the pack)
25m cool down
6x50m (25m sprint, 25m easy) Dead again.....no breath.....
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