March 14-19

Mon

Run 50' Easy with 20' min at tempo effort
5.58 miles in 50 min. 8:57 ave. pace

Tues

Swim 2000

WU: 200
MS1: 8 x 100(15")@ Fast
MS2: 2 x 300(25")@ 1,000 pace
MS3: 4 x 25(30") Sprint with good form
CD: 200

2000 yards in 37:41

Lunch

A1. Front Squat to 18” box (tan box), 5 x 4, rest 30 sec 155,165,165,175,185

A2. Kip to Negative, 5 x 3 reps, rest 2 min ok

B1. FLR on Rings, 5 x 35 sec, rest as needed ok

B2. Arch Body Hold, 5 x 35 sec, rest as needed ok

Wed
Brick Bike 50'/ Run 15'
10' Easy
3 x 8' At strong effort with 4' rest in between sets.
remainder easy.
After bike run 15’
https://www.trainerroad.com/cycling/rides/3438194-free-ride-45
1.79 mile run in 15 min. 8:22 ave. pace

Thursday

Swim 2000

Warmup 200
6 x 300(30") Steady
2000 yards total. 1600 in 30:14. (1:53/100 average)

Lunch

A1. DB Walking Lunges, 4 x 12 steps, rest 30 sec 35s,35s,35s,45s

A2. Ring Push Ups, 4 x 8-10 reps, rest 2 min ok

B. Side Plank from Hand, 4 x 40 sec/side, rest as needed ok

C. Russian KB Swings, 4 x 12 reps, rest 90 sec 79,88,88,97

Fri

Run 50' Easy with 20' min at tempo effort

+

Class wod

Sat
Run up for Downs 5K. Ran with Matthew Freeland. 31:10