Swim

• 1h 27m
• 3600.00 yards
• -----

400 swim
300 pull
200 kick
100 drill
Transition Set
100 kick
2x50 fast kick
4x25 kick no board underwater
Rest, repeat 1 more time
Main Set
10x50 on 1:00
5x100 on 1:50
2x250 on 2:40
500

Run

• 39m 30s
• 4.25 miles
• -----

2 mile warm up
2 X 5 minutes at 6:20 pace
3 minutes between each,
ran easy warm down.

Sport

• Crossfit
• 20m

3 Sets of 10 pushups, holding top and bottom for 5 seconds each, tensing at top of each one. Did HEAVY PANTS as well, then CORE:
CORE:
100 bicycles, 100 MT. Climbers, 50 bicycles, 50 Mt. Climbers, 25 bicycles, 25 Mt. Climbers, 12 Bicycles, 12 Mt. Climbers. OH YEA!

Swim

• 47m
• 2300.00 yards
• -----

Warm up 200s/200k/200p
Main set:
15 x 100, odds VERY easy, evens all-out. So NO REST intervals.
Cool down 200 easy

Run

• 45m
• 5.15 miles
• -----

On tready.
2 mile warm up
2 X 5 minutes at 9.5mph
3 minutes between each.
run to end

Bike

• 2h 00m
• 28.00 miles
• -----

Guess on distance. Old trainer. Sweated off a 3 year old.

Bike

• 6h 30m 37s
• 100.35 miles
• 15.41 Mi/hr

Hills. Saw 2 Deer, 1 giant snapping turtle and got chased by several dogs.

Bike

• 1h 50m
• 33.29 miles
• 18.16 Mi/hr

Rode with Perry.