***SUNDAY 1/10 1 HR ROW,ABS (slant ss rope),TRICEPS : 18,2:10,,,202:05 HRLim144

****SATURDAY 1/9 : LIFT 30s to FAILURE (1/10-Did not upload) 19,2:06

Cool down 12,2:19

14,2:15

16,2:13

****FRI 1/8 ***MED AEROBIC 4:20 builds: 20,2:11 for 3:20/20,2:04-5 for 20,19,18...strokes

1/7 ***REST

stroke control 14 CONNECT

3x500/1:00 20,2:00-18,2:04- 17,2:07

PWR 7x1:00/1:15 22,22,23,23,23,24,24

*** WED 1/6 **PWR N LIFT [back,abs,hams] TGP 18,2:08-19,2:06-20,2:03

2x500/1:00 19,18@2:08

16,2:09

stroke control 14,2:15

***Ez day 4-5 Min Builds 20’210.5

***MON 1/4**STAM ROW N LIFT (85% to failure) (10 breaths between sets;22 sets) 13:00 min, 9,7,6