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SHORT FAST SWIM: L4 (can't talk, only cuss): WARMUP SET: 1 x 300 @ L1, 2 x 150 @ L2, 3 x 100 @ L3; 10" rest after every rep. WORK SET: 4 x 75 @ L4 with 1' rest after each rep; 5 x 50 @ L4 with 45" rest after each rep; 6 x 25 @ L4 with 30" rest after each rep. 100 warm-down. STRENGTH SEGMENT: Focus on arms: 5 pushups; 5 dips; 10 pushups; 10 dips; 5 pushups; 5 dips; 100 crunches to finish.
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Shopping:
(what is this?)