Recovery: 1.5 mile walk, 1.5 mile run

FiA, full body

3 mile easy run

10 mile run

2500-yard swim at 24 Hour Fitness

6 miles

Track night...1200 wu, 800 cd.
2 x 800 @ 10k pace + 200 recovery
2 x 800 @ 5k
4 x 400 @ 5k
4 x 200 @ mile + 200 recovery

Intensity and recovery conditioning

Warmup

5 Rounds, 3 min work + 1 min rest:
200m run
10 D-ball ground to over shoulder @80#
Max burpee jump over D-ball in remaining portion of 3 min

Rest 3 mins after 5 rounds then:

5 rounds 3 mins work + 1 min rest
200m run
20 wall ball shots 20# ball to 10'
Max calories on assault bike in remaining time

Note:, try to keep your "max" number each round the same or better as you go, as there is rest built in.

Stretch