AM: Swim
200m Warm Up
12x25 Kick Alternating Butterfly/Flutter
10x50 Pull/Swim
Tabata tread water: Flutter Kick (no arms) 25sec on/10 sec rest 8 rounds
4x25 Hypoxic swims all out no breathing.
PM:
Pace Run As done previously with a 6:30 mile pace time or better.
4x200 (1min rest interval)
2x400 (2min rest interval)
1x800 (3 min rest)
1x1600
All runs were done as RX under the pace time. 200's, 400's, all too fast settled down in the 800 and 1600. Need to continue to find sustainable pace.
5 Rounds: 5 C&J 155, 15 sit ups, 30 air squats
Jared: 7:07 Good to see the "A" Game
Danial 10:?? Right side lower back tightened up.
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