upper body , core exercises with increasing weights
10 AM
Swimming46:30 2.3 km (20:13 / km) weight:160.1lbs
200y br 209,215
200y ba 158, 201
400y fr 145, 150,152,150
800y fr w fins 135,138,139, 140, 140,142,143,142
200y ba fins legs only 212, 203
200y br legs only 211, 214
400y fr 137, 144,130,147
100y cool down