Trail run at Hampton Hills (8:48 pace)
Tuesday: 1650 yard swim
4 x 150 yard repeats (70 seconds rest in between each)- 2:34, 2:34, 2:38, 2:38 (last two with resistance from whirlpool)
Wednesday: 3 miles easy with 6 x 25 meter strides
Thursday: 1 mile easy with team, 1250 yard swim
5 x 50 yard swim repeats (30 seconds rest in between each)- 42, 44, 44, 44, 44 (HUGE improvement!)
Friday: 3 miles treadmill
Saturday: 17 mile bike ride through the rain and mud
Sunday: 2150 yard swim
34:13 for 1600 meters
TOTAL: 10.4 miles running, 17 miles biking, 2.8 miles swimming
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