300 swim, 100 pull 250 swim, 150 pull 200 swim, 200 pull 150 swim, 250 pull 100 swim, 300 pull * rest :10 between each = 2000 4 rounds...

3 Rounds > 1200 run treadmill or circle hotel parking lot 10 X #65 dumbbell deadlifts 10 X strict pull ups 10 X dumbbell bench press #40...

10 min run easy 1% elevation 5 min at Zone 4 or 80% MHR (max heart rate) 5 min at Zone 3 4 min Zone 4 4 min Zone 4 3 min... 3 min... 2...

400 warm up 50 kick, 50 pull, 100 swim build speed X 4 =800 2 X 500's 1 min rest by 100, 1-3-5 90% effort, 2-4 70% effort. Drill ...

1 mile easy Z2, 1 mile a little faster Z3 1 mile a little faster Z4 1 mile easy Z2

Was lucky to have pull up bars in workout room 6 Rounds: 5 pull ups strict 10 (core:rotate by round, V ups, hollow rock, hang knees to...

WU 200 swim, 50 kick X 2 rounds 5 X 50's no free 25, build speed 25 on the 1:05 4 X 100's drill 50, swim build speed 50 free on the 2...

4 X 200's (even swim, odd pull) negative split each one. :15 R) 4x 150's (even swim, odd pull) negative split each one. :15 R) 4 x...