06/21/2011

Xfit LC;

1x10min, Rest or EZ 6min,
1x8min, Rest or EZ 3min,
1x3min,Rest or EZ 2min,
2x1min Rest or EZ between intervals 1min

Xfit Swim;

Swim the first set of 50s at 90% effort; try to hold that pace throughout the series:

5 x 50 meters, with 10 seconds rest between sets
4 x 100 meters, with 20 seconds rest between sets
3 x 150 meters, with 30 seconds rest between sets
2 x 200 meters, with 40 seconds rest between sets
1 x 250 meters

Total meters – 1,750 plus warm-up

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