Thursday

AM-----swim----300m drills, 5x25m sprints 10s rest, 5x250m 1m rest, 300m cool

PM-----CF
A1. press @ 30x3 - 3x10 65# rest :20
A2. russian step ups DB 3x10/leg 20" box @ 25 DB rest :20 b/t leg then rest 2 m

B1.  back extensions @ 4022, 3x10-12 rest :20, 12 -12- 10
B2.  hollow hold 3x30-45s, rest :60, 45-45-33
+
8min AMRAP
5 ring rows
10 wtd sit ups w/ 15# ball
10 box jumps, step down 20"
6 + 5

Tuesday

Bike-----10 min warmup-----7x3:00 min hard with 3:00 min rest between

Monday

AM-----missed swim
PM-----CF testing and workout

Saturday

400m repeats with 60s rest between stopping when time falls 3s. no more than 10 sets (85%)
times were 1:24, 1:27, 1:25, 1:30, 1:27, then 1:36
hard to gauge what 85% is when you haven't really sprinted a 400!! haha!
glad there was no video...I imagine it looked pretty ugly

Friday

10 mile bike for time-----on trainer----31:42

Thursday

50 m swim every minute----20m pool however----completed 40m x14 until failed to get within the minute

Wednesday

5k run-----23:42