Swim-lift-bike-run

Got in the pool in the early AM and had a 30 min workout.  Warmed up with 200 yds and then did 6 X 100 with 30 seconds rest.  While doing the 100s I checked my HR after each one and kept my HR in the 145 range.  Felt good Finished with an easy 200.

Later that evening I went back to the gym for a killer workout.  Spent 45 min lifting and working on the core and then biked for 15 min and ran for 15 min.  This was, perhaps the hardest workout I have ever completed.  I did squats with 90 lbs on the smith machine, followed by platform jumps and step-ups with 35 lbs dumbells.  Then I had to do lunges with 35s and crunches.  I biked to loosen up the legs and kept the HR in the 115 range.  Then I ran with an average HR of 145.  This was a very tough workout and two days later I am sore as hell!