Thursday - Feb. 18

Swim
 - 500yds warm-up - 11:07
 - 15 x 100yds. on 7 breathes rest between
 - each 100yds. between 2:09-2:13
 - 7 breathes equaled 10-12sec.
 - 200yds breaststroke cooldown

Later in the afternoon....

Kettlebell Snatch set
 - 10 minutes, single arm switch
 - 16kg
 - 20 rpm

Seated Calf Raise
 6 x 45, 70, 105, 115, 115#