Swimming45:55 [3] 2.19 km (20:58 / km) weight:160.2lbs
200y br 217,217
200y ba 158,159
400fr 138,144, 147,146
800 fr w fins 153,153, 144,136,138,143,147,146
200y ba fins legs only 217,222
200y br legs only 229,226
400y fr142,148,153,151
Treadmill10:00 [3] 1.07 mi (9:21 / mi) +25m8:43 / mi shoes: Hoka Challenger ATR
easy pace at 10:00/mile then 745/mile pace for last 0.25 mile
muscle specific exercises35:00 [3]
2 sets of each of core building and upper body exercises
11 AM
Swimming45:41 2.19 km (20:52 / km) weight:160.2lbs
200 y br 219,222
200y ba 156,159
400 fr 142, 149,153,153,
800 fr w fins 141,146,150,147,131,132,133,138
200 br 229,228
200 y ba 204,210
400 fr 145,148,144,151
Treadmill warm up/down 10:00 [3] 1.0 mi (10:00 / mi) +25m9:17 / mi shoes: Hoka Challenger ATR
warm up run
10 AM
muscle specific exercises35:00 [3]
upper body and core set + planks
11 AM
Swimming46:15 [3] 2.24 km (20:39 / km) weight:162.5lbs
200y br 219,219
200y ba 153,200
400y fr147, 152,149, 147,
800y fr w fins 142,143, 139, 143, 143, 145,143,144
200y ba legs fins only 204,204
100y br 216
500y fr 143,152,154,152,150
50y br