MRRC Swim 04/10/2012

Swim set completed with Munich Road Runners Triathlon Club (1 hour session):

Warm Up - 25m front crawl (fc)
                   25m back stroke (bs)    
                   Repeat                 x6
                                                         subtotal 300m

Main Set - 10 x 100m

               - change  breathing pattern every 100m; first 100m breath every 2 strokes, second every 3 strokes                       third every 4 strokes, fourth ever 5 strokes, fith every 6 strokes                                           

                - Repeat for second half of set starting with breathing every 6 strokes

                 - 30 second rest between 100s

                                                         
                                                           subtotal 1300m

Drills - 400m IM legs only with float (50m dolphin kick, 50m backstroke kick, 50m breast stroke kick, 50m freestyle kick)

          - 4  x 50m (25m sprint, 25m recovery)

                                                             subtotal 1900m

Cooldown - 300m swim getting slower every 100m

                                                             total 2200m

Food - Breakfast 1 nuttschnecke (nutty pastry thing) + small cappacino
          - Lunch veg curry + fresh fruit smoothie
          - Dinner - Big bowl of tuna mayo pasta + Wei$bier
          - Snacks 1l Chocolate milk