WHITEBOARD – 10 August 2011
WORKLOAD:
Sea:
75m swim
45s rest
50m Swim
30s Rest
25m Swim
15s Rest75m Swim
45s Rest
50m swim
30s Rest
25m Swim
15s Rest25m Swim
15s Rest
50m Swim
15s Rest
75m Swim
15s RestLand:
300m row
45s rest
300m Row
30s Rest
300m Row
15s Rest220m Row
45s Rest
220m row
30s Rest
220m Row
15s Rest150m Row
15s Rest
150m Row
15s Rest
150m Row
15s Rest
NOTES: The weather is showing that it should be fine for the pool tomorrow. If you look out the window tomorrow and it looks iffy call the gym and Dan can let you know what’s going on. He is there at 5:30 and is at the gym all the way up to 5 of 7.
This looks like the workout from two weeks ago for the pool people but take notice of the lengths. It is slightly modified to make it that much more fun.
Beyul Training 
Knees over the toes, chest up….great form, Ella!
Swim 17:20
pr, no dry heaves
13:30
That first 75m felt great
Adorable pic.
1/2 mile swim: 19:56
No stops and without putting feet down. Concentrating on continual forward movement.
chlorinated: ✓
one lamp: 11:30, which is 1:56 pace, if my math is right.
1:56 per 500m, that is
when did you become Paul Revere?
10:58 indoors.
Land: 11:01