Intervals
5 min warmup
2 minutes hard + 1 minute easy, seven times
Muggy but didn't get rained on

2500-yard swim at 24 Hour Fitness

6 miles

Monday full body lift routine

Warmup. 8 mins of air bike, sets of dead bugs, bird dogs, roll n reaches, empty barbell shoulder presses

Lifting: warm up then 6x2 of heavy but not max strict shoulder presses

Warm up some 50' (25+25) shuttle runs, pull-ups, v-ups

Workout: 3 rounds of 5min work + 3min rest
As many reps possible each round of:
3x50' shuttle run
10 pull-ups
3x50' shuttle run
15 V-ups
Then rest 3min

Cool down 5 min stationary bike.
Stretch. Add tricep and bicep stretch.