Swim

• 1h 00m
• 2400.00 yards
• 02m 30s /100 yards

300 swim
200 kick
100IM

4 x 200 alt breathing

4 x 50 HARD
100 dps
3 x 50 HARD
100 dps
2 x 50 HARD
100 dps
1 x 50 HARD
100 dps

100 hard kick
2 x 50 swim
4 x 25 drill

cooldown

Run #1

• 00m 40s
• -----
• -----

THIS IS THE DATA FOR BOOTCAMP (see sports below)

Run #2

• 14m 51s
• 1.60 miles
• 09m 16s /Mi

Ran with backpack to a meeting

Run #3

• 15m 34s
• 1.56 miles
• 09m 59s /Mi

Ran with backpack back from a meeting.

Sport

• Boot Camp Conditioning
• 1h 00m

See HR graph in running section.
Killer session today - also a lot of abs stuff. OW!

Swim

• 55m
• 2200.00 yards
• 02m 30s /100 yards

STROKE DAY.

50 free
4 x 75 IM kick-drill-swim

200 kick
4 x 75 of worst stroke (k-d-s)
200 free
4 x 75 of best stroke

200 kick
4 x 50 of worst stroke (d-s)
200 free
4 x 50 of best stroke

cool down.

Ouch, that was a lot of kicking!

Run

• 00m 13s
• -----
• -----

Sport

• Plyometrics
• 1h 00m

HR range 116 - 172 - See graph in running area

Run

• 20m 34s
• 2.30 miles
• 08m 57s /Mi

Treadmill.
Alternated running one minute at 7.0 and one at 7.5.
Started to get hard at the end, but it was a short session. Felt good.

Swim

• 1h 00m
• 2600.00 yards
• 02m 18s /100 yards

300 swim
100 kick
100 pull

[25 drill 25 swim
25 drill 50 swim] x 6

2 x 150
3 x 100
6 x 50

100 kick
25 kick HARD
50 cooldown

Bike

• 1h 00m 04s
• 15.46 miles
• 15.44 Mi/hr

OK ride. Did several periods of staying at 90rpm or above. Noticed my HR VERY gradually crept up during these sessions from 135 to 150.