2100-yard swim at 24 Hour Fitness

5 miles

Track night...1200 wu, 800 cd.
1 x 800 @ 10k pace
2 x (6 x 400 @ 5k, 1 x 200 @ 3k + 200 recovery)

FiA, mostly core

4 miles

Pacing effort practice…

Warmup 10 mins

Part 1: 5 rounds 4mins each of:
3 mins to complete:
200m run
12 Deadball ground to over shoulder clean/toss @60#
Max dual KB farmer carry 2x55# for distance in remaining time
+Rest 1 min before starting next round.

Rest 2 mins break then start part 2:

Same format 5 rounds 4min each
3 mins to complete:
200m run
10 ram burpees with 44# ram weight
Max calories row in remaining time
+Rest 1 min before starting next round

Try for same distance/calories in the max element of all 5 rounds. Ie good effort every round and don't let yourself slow as you tire

Stretch