Weekly RUNdown

Monday – am 3.5 miles in

am swim set – 300 warmup, 2×100 drills, main set ladder: 250, 225, 200, 175, 150, 125, 100, 75, 50 2×25 with increased speed/effort.  200 cool down

Tuesday – 7.25 miles

Wednesday – am weights: 3 rounds each of (12x front raise/side rise) with 8s, 20 squats (35 lb), 12xdumbell bench/10 pushups), 20 wide squats (35), 12x shoulder press/openclose, 20 squats (35), 20x lying tricep/bicep curl (25 bar), 20 wide squats (35), 3×5 pull up assist.  Abs, random including sliding board 2x 10 pike up, 10 mt climber, 10 knee tuck

pm 60 min elliptical

Thursday – off

Friday – 11.25 (about 8:35 average)

Saturday – off

Sunday – TM 6 miles: 2 easy/warm up, 6 x alternate .25 hard, .25 easy (hard started at 8.5, increase by .1 each time up to 9.0 (6:40), 1 mile cool down (8:20).  10 min of abs

2x 45s crunch, 45s tuck up, 45s ankle biters

2x butterfly, reverse crunch

2x left, elbow plank, right

weekly total: 28

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