Swim\Gym 120215

Core:

105 SBP
25 MBT 15#
50 SU
15 SPT

Gym

3 Super Set
8 x 150# BP
10 Pull-ups

5 x95 Hang Clean -> SP
5 x105 Hang Clean -> PP
5 x115 Hang Clean -> PJ

Swim:
wu: 5 x 50 continuous, odds are breathe every side, evens bilateral. 
main: 2 x 500, 1 is RPE4(9:30), 2 is RPE 6 (9:10)
cd: 250 easy (50 Kick, 50 Pull, 25 Back, 25 Breast,100 Free)


Took me a while to warm up for the swim.