So 4 times a week I am swimming to maintain my aerobic shape in the water as well as my technique. 6 time a week I am doing Crossfit/Strenght wods at CrossfitDecatur in order to qualify for the Regionals that would lead me to the 2011 Crossfit Games.
Staying in shape #1
600 warm up
75-100-125-150-200-50ez-200-150-125-100-75
free pull snorkle on the way up, pull free paddles down.
7x100 @1:30
#1 free
#2 75free-25 fly
#3 50 free-50fly
#4 25free-75 fly
#5 free
#6 fly
#7 ez
8x125
100 free @ 1:20
25 stroke HR26-28 @30. Find that long but strong stroke.
flys-12s,13s
breast 15s,16s.
frees 11s,12s.
300 ez
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