2500-yard swim at 24 Hour Fitness

4 miles

Warmup 10 mins or so

Workout: Doing work. 45 mins AMRAP of:

25m heavy sled rope pull, 360#, can use step back technique
25m light sled pull 180# feet stationary, arms only
10 Deadball ground to over shoulder 60#
10 calories on assault bike using legs only
10 dead bugs for a little core work

Stretch

Handstand walk 100m for practice

Morning 10 mile bike ride
Evening Friday full body lift routine