Wednesday Swim

200 warm-up
2x200 P
4x200 S at race pace (~3:40)
100 cool-down

Total - 1500m, 30 min

Track Workout

800m warm-up
8x400m w/ 3 min standing rest (avg. 82 sec)

Total - 2.5 miles, 45 min

Monday Swim

200 S
100 P
200 P
300 P
400 P
100 3's
4x100 S (1:32, 1:38, 1:41, 1:40)
100 Cool-down

Total - 1800m

Weekly Totals

Run - 31.64 miles
Bike - 83.81 miles
Swim - 4500m
Time - 11 hrs

Easy Run

Distance - 5.14 miles
Time - 44:13.28
Pace - 8:36.2 m/m
Route - Drake west, left on Donohue, turn-around at Mell

Saturday Morning Ride

Distance - 31.667 miles
Time - 1:57:46
Pace - 16.1 mph

1/2 Marathon Run

Distance - 14.2 miles
Time - 2:13:36
Pace - 9:25 m/m