21JULY

Swim Day

3x100y FS (First 25 breath every three strokes, second 25, five strokes, last 25, seven strokes.
10x50y FS (Swim the first 50 hard, based on whatever you completed the interval in, add :10. This time will now be the time you have to complete each interval in before starting the next on a running clock).
2x150y Kick (Frog Kick)
5min Tread Water