Swim

• 28m 55s
• 1800.00 yards
• 01m 36s /100 yards

WU: 300, 6x50

MS: 10x100 (20")

CD: 200

Run

• 1h 29m 54s
• 9.94 miles
• 09m 03s /Mi

Run

• 58m 23s
• 6.65 miles
• 08m 46s /Mi

Swim

• 55m 45s
• 3200.00 yards
• 01m 44s /100 yards

Endurance
80
3200
WU: 300 Free
MS:
12x25 on 10" rest.
400 easy
4x100 on 10" rest.
4x100 RI (rest interval): 20"
2x200 RI: 30"
8x50 RI: 20"
400 easy
CD: 200

Swim

• 42m
• 2300.00 yards
• 01m 49s /100 yards

2300
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.