Day 60: Wednesday, January 20th, 2010

Full Throttle Endurance | Swim/Run Speed Work | Chelsea Piers

I love Wednesday speed work days with Full Throttle. The workouts are short(er), but intense.

Workout of the Day:

SWIM

Warm up - 200 swim / 200 pull / 100 backstroke
Tech - 100 each: rlcsw / 3-stroke / 2x scull
Main Set

• 5 x (150 swim steady / 50 solid kick) R=30
• 10 x 50 alternating ez / hard @ 1:00
• 8 x 100 steady pull R=15

Cool down

RUN

1 mile warm up ez
4 x 800 at (+7 sec per 400 from previous 400 workout - 3:05/800 pace for me)
w/ 200 down ez
1 mile cool down