Day 2, Week 11 - 12 week Half IM training

Long Swim

2,150 yards. 44:30 total time

WU: 300 yards (5:33)

MS: 3 x (50 100 200 100 50), 15" rest on all

1st 50s - 45, 47, 49

1st 100s - 1:41, 1:42, 1:44

200s - 3:28, 3:35, 3:36

2nd 100s - 1:42, 1:42, 1:39

2nd 50s - 48, 49, 47

5x50 (25 free, 25 kick) 1:07, 1:03, 1:02, 1:02, 1:03)

CD: 100 (1:48)

CF WOD

10x

3 x squat clean 135#, then 10x pullup ... at top of the  minute:

5x burpee, then 5x dead lift with 185#...at the top of the minute...start over.

Got all reps (230). Left hand bloody from pullups. Total time 30'

Menu

green smoothie (spinach, romaine, bell pepper, squash, vega, maca powder, spirulina, blueberries, banana)

Dinner - cabbage salad, quinoa, spaghetti squash

Snack - carob cubes, dried apples, LARA bar, sundried tomatoes, cashews, frozen cherries