September 8th

Interval Run and Swimming benchmark

Interval Run

-- 1.5 Mile warmup run ~ 8:00 Pace

-- 8 rounds of:

• 400 Meter timed sprint
• 100 Meter walk (1 minute)
• 200 Meter jog (2 Minutes) (8:00 Pace)
• 100 Meter walk (1 minute)
• Repeat

-- 1.5 Mile cooldown ~8:30 Pace

Round Times:

1. 1:14
2. 1:18
3. 1:18
4. 1:17
5. 1:16
6. 1:13
7. 1:11
8. 1:07

Average: 1:14.25

Pool Swim: CHI

150 Meter warm up swim

450 Meter swim (495 yards) swim in 8:33 (would have been 8:38 for 500 yard swim)

150 Meter cool down

Note: Fastest 500 yard to date. Fuck yeah.