Sport #1

• Boot Camp Conditioning
• 35m

12 Minutes: 70 X Burpee/kip pullup combo.
Did while waiting for client.

19 Minutes: Did workout with client. 11 rounds of 15 pushups, 15 bicycles, 30 running knees to opposite elbows.

35 Minutes: Did my Boot Camp with my Boot Campers

Sport #2

• Crossfit
• 12m

12 Minutes: 70 X Burpee/kip pullup combo.
Did while waiting for client.

19 Minutes: Did workout with client. 11 rounds of 15 pushups, 15 bicycles, 30 running knees to opposite elbows.

35 Minutes: Did my Boot Camp with my Boot Campers

Sport #3

• Crossfit
• 19m

12 Minutes: 70 X Burpee/kip pullup combo.
Did while waiting for client.

19 Minutes: Did workout with client. 11 rounds of 15 pushups, 15 bicycles, 30 running knees to opposite elbows.

35 Minutes: Did my Boot Camp with my Boot Campers

Run

• 1h 03m 10s
• 8.00 miles
• -----

Felt harder than it should have.

Swim

• 59m 55s
• 3000.00 yards
• -----

Warmup: 5 x 200 (50 drill, 100 swim, 50 drill)
Main Set:
3 x 400
First 400: 100 build, 200 fast, 100 medium
Second 400: 100 slow, 50 fast, 50 slow, 50 fast, 100 slow
Third 400: 200 build, 100 fast, 100 slow
2 x 200
First 200: Pull (100 stroke, 100 freestyle)
Second 200: Kick (100 stroke, 100 freestyle)
Cool Down: 400 Freestyle
Total Yards: 3000


Did it. I feel like my breathing capacity is less than what it should be, and I feel it more than anywhere else when I swim. More than anything else, I feel this is what slows me down when I swim. I finished the workout thought, so happy days.

Bike

• 2h 40m
• 34.30 miles
• -----

On Computrainer. Did in between putting shed together.

Run

• 1h 46m 30s
• 12.00 miles
• 08m 52s /Mi

On tready in garage watching old 30 Rock. Sweated my ass off.

Bike

• 1h 00m
• 17.85 miles
• 17.85 Mi/hr

On trainer. 15 minute warm up.
3 X 10 minute in zone 3
5 minutes between each in zone 2
finish in zone 2
Sweated a lake.