Rhett

I started with a little stretching and some core.  Then did some light lower body cable work. Then did 1 mile on the TM with five 20 second sprints.  That got me breathing hard!  Then did some heavier lower body work on the smith machine.  I mixed in core work throughout and finished with some core work as well.

Evening Zwift workout ride.  It was a tough one.  I almost didn't finish the last 2 hard efforts but I dug deep and made it though.  14 miles 

30 minute swim followed by 3 mile run.  I felt like I was swimming and running faster than I actually was, but I did maintain a decent pace on both.

Upper body weights and core.

Feeling more ripped than I have in a long time.

Warm up with 4 mile Zwift ride.

Lower body weighs.

Core

1 mile TM run with 5 20 second sprints.

32 minute open water swim. First lake swim of the year without the wetsuit. It was a bit chilly at first but then I warmed up. I'm definitely a bit slower without the wetsuit as well. 
Then 6 mile run through Rotary Park and along the channel. 

I started the morning with a nice Zwift workout totaling 27 miles while watching some EPL. 
Then I had to go to a thing with Lane's swim team where Lezak the Olympic swimmer talked with the kids. It was pretty cool. 
 

Then I got in an upper body and core workout in the afternoon while I spoke with Chase on the phone through the AirPods.