Thursday Friday

Sticking to the plan.  Told Coach Chad about my Tuesday and Thursday workouts.  Ok.  Some misunderstanding about entry deadline and extra $10.  Online entries need to be submitted by March 15.  I will enter today.

Thursday

1000 swim

500 kick
with fins
on back
250 straight
10x25 15 meter kick outs

5x200 free
broken
45 seconds
3:30
1 ez
2,3,4 36/7
5 descend to 36

100 ez

10x50 fly
descend
1:30
various breathing rythyms

200 warm down

3200 yards

Tuesday late morning 20 minute 4k erg
  bench
Wednesday same thing and very sore muscles

Friday workout
First long course workout of week

0616

800 swim

4x50
backstroke
descend
1:15

4x
100 stroke AFAP fly
 1 fly/free/fly/free 1:45
 2 fly/free/fly/free 65m 1:40
 3 fly/fly/free/fly 1:40
 4 100 fly 1:39
 (all times are approximate)
200 swim

400 cool down

2600 meters

Going to the Y this morning..