Aerobic
Warm up (1,100)
- 300/200/100
- 4 x 50 on :60 - Scull/Swim
- 4 x 50 on :50 - Desc. 1-4
- 100 easy
Main Set (3,400)
- 4x—
- 150 on 2:00 - White-ish
- 100 on 1:30 - White-ish
- 50 on :45 - Red
- 100 easy
- 3x—
- 150 on 2:00 - White-ish
- 100 on 1:30 - White-ish
- 50 on :45 - Red
- 100 easy
- 2x—
- 150 on 2:00 - White-ish
- 100 on 1:30 - White-ish
- 50 on :45 - Red
- 100 easy
- 1x—
- 150 on 2:00 - White-ish
- 100 on 1:30 - White-ish
- 50 on :45 - Red
- 100 easy
In hindsight this was too much volume on a tired shoulder.