Run

• 55m
• 5.50 miles
• -----

1 mile warmup
7x400 at 7 min pace with 400 recovery
1 mile cool down

Swim

• 35m
• 1200.00 yards
• 02m 54s /100 yards

400 wu, 200 side balance, 50 kick, 5x100 at 215 - 15 sec rest, 100 open water techniques

Bike

• 30m
• -----
• -----

Bike Trainer
10 min warm up
10 Tabata Intervals
Constant Spin, then cool down

Strength

• 55m

Lower Body Weights
Free wieghts, TRX, and resistance bands
Core Work

Swim

• 1h 00m
• 1100.00 yards
• -----

Spent most of time working on side balance drill using fins.

200 Warmup
400 Drill - Side Balance
2*100 Interval - 2 min on 30 sec rest
200 Kick w/fins
100 Cooldown

Run

• 50m
• 6.00 miles
• 08m 19s /Mi

88 degrees, 50% humidity. Legs felt tired, but faster pace than perceived. GPS was not working and figured out pace back at the office.

Strength

• 50m

Upper Body Workout After swimming. Chest, Back, SHoulders, tris and bis

Bike

• 1h 10m
• 20.00 miles
• 17.14 Mi/hr

Silver Comment

Strength

• 30m

Core Work

Swim

• 1h 20m
• 1430.00 yards
• -----

Swam in 50 meeter pool. Series of 100s, but not a consistent time between each.

Bike

• 1h 00m
• -----
• -----

Bike Trainer

Strength

• 50m

lower body weights

Swim

• 50m
• 1200.00 yards
• -----

300 Warmup
5*50 drills
3*100 2:00 pace
200 breaststroke
150 sighting practice

Strength

• 50m

Upper BodyWieghts