Good Job Roy

Today I did a good job. Self coached, even though Chad was in charge of Saturday morning.  They did push outs, six packs and that routine.  I did not.

Fridays workout was good too. 

0614

3,3,2,2,= 20 minutes of swim warm up

50,
100,
150,
200,
150,
100,
50,
1 minute base
Sprint first 50

Block work
Sprint 25/ez25
6x

Back starts
4x

someone said 2300 meters
okay

Saturday

1000 swim

3x200
swim pace

10x
25fly/25back
1:30
mostly around 40-1

10x
25free/25fly
1:30
 lots of <35 br="">