Swimming 1:20:00  3.2 km (25:00 / km)
MTC Swim with Coach Ken. Warm up 400m pull 600m alternating 100m by IM and 100m free, 6 x 100m with 0:10 rest, 400 reverse IM, 4 x 100m free with 0:15 rest, 8 x 25m IM, 2 x 100m with 0:40 rest. Cooldown 400m pull.
Attendance was light. Enjoyed doing 9 length of fly though it was difficult to avoid hitting people. Was not very fast though, swimming the 100m's in 1:55 to 2:00 on cruise speed. Body roll could have been better!
Aerobic warm up/down (Elliptical) 25:00  1.45 km (17:14 / km)
shoes: New Balance Cross Trainers
Warm up on 14.
Weights, Core & Balance (Arms) 30:00 
Maximum set and backed off one level and went to exhaustion.
Weights, Core & Balance 15:00 
4 sets of abdominal routines on ball averaging about 100 total of 5 different exercises.
Weights, Core & Balance 25:00 
Balance on Bossus ball, followed by rigorous stretching.