monday, june 28
workout: masters at hamilton YMCA (distances given in yards)
200 warm up
10 x 100: alternate 100 pull, 100 full
5 x 300: 200 hard, 100 choice
200 warm down
total distance: 2900
notes:
-> i didnt write in my workout book about the weights/rowing that i did on june 29
-> i have decided to change my cross training slightly by rowing for 15 min and doing wieghts for 15 min because the 45min of rowing is really over exerting my foot muscles.
-> i had an 8 day hiatus due to the holiday weekend and then an unexpected pool closure and heat wave

thursday, july 8
workout: masters at the hamilton YMCA (distances given in yards)
200 warm up
6 x 50 back @15 sec rest
1500 timed
6 x 100 IM
200 warm down
total distance: 2800
notes:
-> first day back after 8 day hiatus!
-> pretty good swim over all, went much better than anticipated, considering the break. i couldnt time the 1500, but i made an effort to keep a steady pace.
-> for IM i subbed breast for fly
-> for warm down i did breast
-> feeling good!

friday, july 9
workout: masters at hamilton YMCA (distances given in yards)
200 warm up
6 x 100: alternate 100 free, 100 offstroke
5 x 100 pull (fast)
100 cruise
10 x 100 (med/hard)
100 cruise
5 x 50 fast
250 warm down
total distance: 3000
notes:
-> concentrating on fast arms is paying off, now having to concentrate on fast, fluttering kick
-> stopping too long at the wall today between lanes.
-> offstroke was breast, warm down was breast