200 swim easy 4 X 50's descend on :50 200 swim last 50 hard 4 X 50's descend on :50 200 swim last 100 hard 4 X 50's descend on :50...

Hilton Garden Inn...Jackson MS MON evening 3 ROUNDS 12 min recumbent bike (level 9-10) try and get over 3.5 mi 8 min treadmill run...

Once a week a tempo run in the middle of your workout is essential. This week. 10 min easy run. 21 min tempo run at 10 K pace. 10 to 15...

500 warm up Rest 1 min 500 free strong Rest 1 min. 5 X 100's strong 1:35 Rest 1 min. 5 X 100's strong 1:35 Rest 1 min. 500 by kick...

300 easy swim 200 sail boat drill (hold kick board between thighs as a rudder) pull 100 kick 8 X 50's fast on the :50 goal all at...

I scaled this workout for a group of home school kids ages 10, 14, 16 15 each of the following 15 tasks with dumbbells, HOWEVER, ...

4 rounds of: 800 run (* try and make each 800 faster) 15 dumbbell front squats, 15 bent over reverse rows, 15 Swiss Ball knees to chest,...

4 x 250 rest :25 4 x 200 rest :20 4 x 150 rest :15 4 X 100 rest :10 4 x 50 rest :05 kick easy with or without fins for 200...

* the second swim of each is faster than the first. Work that second swim. 2 x 400 2 x 300 2 x 200 2 x 100 2 x 50 400 by 200 kick, 100...

Scale the run to your ability - try the 1200 at 90% effort or your 10K race pace. 1200 run, 21 burpee dead lifts w dumbbells (#35), 21...