AM - Run 5 miles easy/steady (TM)...switched run and swim because I have more time to swim and get a little lift in after school.
PM - Swim 2200 meters (had to edit this...added wrong) including main set of 10x50's (55 sec send off @ 44 to 45 secs w/10 sec rest). 5x200's alternating 50's fast/slow (3:25 to 3:30 w/4 min send off)...
30 min strength included the following
Should Press + Lateral Raises (2x12)
Adductors/Abductors (2x12)
Single Leg Press (2x20)
Wall Slides (shoulders mobility...2x12)
Pull downs/ups (2x12)
Push-ups (2x12)
Split Squat (lunges) 2x10
Squats (1x20)
Hamstring Curls (2x20)
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