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Dr. Cohen’s Workout – 12/31/2014

WORKOUT

Swim
WarmUp: 400 Choice

MainSet: Everything moderate on 20″ rest

2 x 400
3 x 200
4 x 150
4 x 100

Run
VERY light run till you feel good. 1-3 miles on the run. Goal is to get warm and loosen up. Include 4- 6 x 30″ pickups to fast

RESULTS

Swim
400 – 8:38
400 – 10:00
200 – 4:15
200 – 4:22
200 – 4:19
150 – 3:03
150 – 3:03
150 – 3:09
150 – 3:05
100 – 2:01
100 – 2:22
100 – 2:06
100 – 2:03

Run
Distance – 2.39
Pace – 10:30
Avg HR – 136

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