August 30th 2010

Pool Swimming + Crossfit

Swimming: INT (Intervals)

-150 meter warm up

-8 Interval rounds

-150 meter cool down

Each interval round consists of:

• 100 meter timed sprint
• 3.5 minutes rest with 50 meter paddle in there

Round times:

1. 1:43
2. 1:51
3. 1:49
4. 1:49
5. 1:51
6. 1:47
7. 1:51
8. 1:47

Average time: 1:48.5

Total distance swam: 1500 meters

Crossfit: Modified Fran workout:

• 21 Pullups
• 21 Push Press (75lb)
• 15 Pullups
• 15 Push Press (75lb)
• 9 Pullups
• 9 Push Press (75lb)

Time: 3:32

1 mile run on track at about 6:20 pace

1.2 mile run back to house

Total Distance run: 2.2 miles