Strength

• 03m

push ups, 100

Strength

• 03m

push up test 55 in the alloted time, not so great

Sport

• Stretching
• 10m

Swim

• 55m
• 2000.00 yards
• -----

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest
MS: Swim a moderate effort using the same stroke count in WU set. 10 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Bike

• 50m
• 14.41 miles
• 17.29 Mi/hr

WU: 15'
MS: 5x3' w/ 1' RI:
#1 End at low Zone 3
#2 End at middle Zone 3
#3 End at upper Zone 3
#4 End at lower Zone 4
#5 Build to Zone 4 in first 45s and hold.
CD: 15'

Strength

• 21m

Upper body workout at home. Chest, shoulders, abs biceps and some back

Swim

• 45m
• 2650.00 yards
• 01m 47s /100 yards

WU: 10 minutes
MS: 30-minute steady swim. Swim without stopping. This MS and the WU was 2500 meters
CD: 5 minutes very easy.

Strength

• 05m

Ab work while watching tv

Sport

• Stretching
• 10m

Run

• 55m 21s
• 3.76 miles
• 14m 42s /Mi

WU: 10'
MS: 8x15" sprint - with FULL recovery, these are meant to be very fast.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Bike

• 30m
• 5.00 miles
• 10.00 Mi/hr

Rode hills, was broken, not much more to say

Swim

• 1h 00m
• 2000.00 yards
• 03m /100 yards

WU 400
6x50 drill on 15" rest
10x100 on 30" rest
CD 300

This was my first decent distance swim in weeks and after the bike ride this am it hurt