Monday, March 13, 2006
Road to CDA 06: Swim 4000
Mon 3/13
Weight 164.0, body fat 5.4%
Some phots from the Bike trip.
First is from within the American River Gorge in Auburn, looking up at the bridge, about 1100 ft.
Second is from the bridge looking down into the gorge.
Third is Mt Shasta from Hwy 97 south of Klamath Falls, Oregon. 14,161 ft (4317 m)
Swim 4000 (1:18)
1000 wu free (no pull) in 15:45 (1:28/100 pace). Then 400 of Drills. 3 X100 balance + 100 single arm drill (drills took 16 min)
Set 1 = 2 X 300/40, 4 X 200/35, 6 X 100/30
Set 2 = 12 X 50/1 min cycle. Every pair, pull with ankle strap alternated with free
*Good swim: Both 300's in 4:25 (1:28/100), All 4 200's in 2:55 (1:28/100), First 2 100's in 1:25, 1:24, then final 4 in 1:23
