Week of Monday Oct 8 - Sunday Oct 14

Swim #1: 3x50, 3x100, 3x200

Swim #2: 200 warmup, 2x500

Bike #1: 1 hr

Bike #2: 30K

Run Int: warmup, 2x800m, cooldown

Run LSD: 8K

S&C #1: Bench Press, Thruster, 50 V-ups

S&C #2: Clean.  10 min AMRAP: 5 pushups, 10 situps, 15 squats