7 miles easy + 6 x 100m strides

6.2 miles

1 mile

4-mile run

4000m swim in just over 80min

Ragoo said:

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4000m swim in just over 8min

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What, you couldn't put in that little bit of extra effort to get under 8 minutes for 4000 meters?

Sure, you shattered the existing world record by 27 minutes, but honestly I think you could have dug a little deeper.

YokelRidesAgain said:

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Ragoo said:

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4000m swim in just over 8min

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What, you couldn't put in that little bit of extra effort to get under 8 minutes for 4000 meters?

Sure, you shattered the existing world record by 27 minutes, but honestly I think you could have dug a little deeper.

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hahaha 80min!

As a non-swimmer, my reaction was just "damn 4000m is a long way"

Legs day

10 mins warmup
Prep with some small sets of front+back squats to build to a working weight. Also some slow squat tempo and normal box jumps to 24 inches and a feed sets of Cossack squats with a barbell on back

Build up to workout load for same weight front and back squats
Also a few reps each of burpee plate jumps, plate overhead lunges and a few cals on ski erg.

Part A: 4x3min rounds
6 front squats @115 then short rest
8 back squats @115 then short test
3 tempo (slow squat) box jumps to 24" then rest rest of time

Part B:
5 rounds for time of:
8 box jumps 24"
10 alt lunges with 45 plate overhead
8 cals ski erg
6 burpee plate jumps

Stretch