Week 4 - Monday 2/1/17

Today was just weights and a swim. It was productive. I hit PRs on a few things, but my greatest achievement was hitting 443 lbs on leg press 2x15. Still trying to increase my squats though. It's slacking.

Swim:

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

-- the 2nd swim should be faster than the 1st, at around 75-80% intensity

MAIN SET

4 x 300 w/20 sec rest after each

-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)

(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)

COOL DOWN

100 easy, holding perfect technique

Distance: 2.1 km ; Time: 57:03 ; Cal: 418

Pace: 2:19 min/100m ; SWOLF: 48

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