Swim

• 1h 00m
• 2700.00 yards
• 02m 13s /100 yards

300 swim

16 x 25 (4 of each stroke - 2 kick and 2 swim)

300 pull
100 kick fly
100 swim fly

300 pull
100 kick backstroke
100 swim backstroke

300 pull
100 kick breaststroke
100 swim breaststroke

4 x 125 breathe every 3 and every 5 by 25yds. Descending.

Bike

• 45m 01s
• -----
• -----

Y-Cycling (spin)
Forgot water. Also, start time was not correct online. It actually starts at 7, not 7:15.

Sport

• Plyometrics
• 1h 00m

• Calories: 1577 From fat:533.99 (61.13g, 33.86%), From Carbs:842.17 (216.92g, 53.4%), Protein:200.84 (51.73g, 12.74%)

Swim

• 1h 00m
• 2500.00 yards
• 02m 24s /100 yards

There were fast people in my lane today who really pushed me. We did a couple 200s and came in at 3:00. Then I started slowing down, but wow!

100 swim
100 kick
100 pull
100 swim

6 x 50 (backstroke/FTD alt.)
150 swim
150 kick

4 x 200 descending and building

4 x 50

4 x 25

Run

• 31m 16s
• 3.47 miles
• 09m 01s /Mi

SNOWY! Hard going.

Bike

• 1h 00m 01s
• 16.25 miles
• 16.25 Mi/hr

One hour straight. Every ten minutes, I did one legged drills for 1 minute per leg.

Swim

• 1h 30m
• 3500.00 yards
• 02m 34s /100 yards

300 swim
200 kick
8 x 75s


[4 x 25
2 x 50
1 x 100]
repeat x 4

6 x 50

4 x 50
2 x 100
200

150 c/d