Swimming workouts

Well, we are still training for Alcatraz. Here's our workouts today:

Amy:
1. 150 S, 150 K, 150 P
2. 3 x 300 @ 15 rest
1. Mix
2. DPS
3. Prime # laps fast.
3. 3 x 75 @ 10 rest
4. 3 x 200 IM @10 rest
5. 2 x 75 @10 rest
6. 3 x 100 @15 rest, 3rd lap fast
7. 1 x 75 mix
8. 4 x 100 @ 10 rest
1. Mix
2. S
3.K/P by 50
4. Fast
Total yards: 3100
Roger:
1. 300 S
300 K/P by 50
2. 2 x 800 @10 rest
1. Laps 5, 10, etc. fast
2. 400 IM, 100 Free in between each stroke
3. 4 x 200 @15 rest Descend each
4. 2 x 150 1. P 2. K
5. 1 x 300 Prime # laps fast.
Total yards: 3600.

After our pool workout, we headed over to Crown Memorial Beach in Alameda, see the post below.