- Time: 50m
- Run Pacing
- The Pyramid II
- 50
- WU: 10'
- MS: 4x400, 2x800, 1x1600, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
- CD: 10'
- Time: 1h 15m
- Distance: 4000.00 yards
- Swim Endurance
- Endurance
- 75
- 4000
- WU: 300 & 8x50 on 10" rest.
- MS: All are done on a 1' recovery. 1x each: 1000 70% effort.
- 800 75% effort.
- 600 80% effort.
- 400 85% effort.
- 200 85% effort.
- 100 100% effort.
- CD: 200
Day 51
RUN
SWIM