Swimming

Swimming: 40 laps (1000 meters)

Class 51

In the morning:
Cardio Kick Boxing: 1 hr

In the evening:
Swimming: 60 laps ( 1500 meters)

Run Day at CFA 3/15

Run with Recruit Class #51: 2.5 miles
Sprints+ Mountain Climbers: 10 min

Torturing "New Guy"

Co.2 Night Shift - Friday 3/15

Kettlebell Introduction: 30 min

Kettlebell Swig Challenge: 10 min

Swimming

Swimming: 30 laps (750 meters)

Tuesday Workout

In the morning:

Abs + Core: 10 min
12 Towers at CFA

In the evening:
Swimming: 50 laps (1250 meters)

Monday Workout

Swimming: 40 laps (1000 meters)

Sunday Workout

Run: 3 miles

Run + Swim

In the morning:
Run: 2 miles with recruits follow by 3 towers

In the afternoon:
Swim: 50 laps (mixed freestyle & breaststroke)

Swimming

Swimming: 40 laps (mixed freestyle & breaststroke) - 1000 meters

Run + Swim

Run: 30 min - 2.5 miles

Swim: 40 laps (mixed freestyle + breaststroke) = 1000 meters

Run + Bike + Swim

In the morning:

Run: 30 min - 2.6 miles

Bike: 30 min - 9.15 miles

Swim: 50 laps (mixed freestyle & breaststroke) - 1250 meters

In the evening:

Swim: 50 laps (mixed freestyle & breaststroke) - 1250 meters

!!! 100 laps in the first time !!!

Swimming

Swimming: 60 mixed laps (freestyle + breaststroke) = 150 meters

Bike + Run + Swim

Bike: 30 min - 9.2 miles

Run: 30 min - 2.5 miles

Swim:

2 laps, rest 30 sec
4 laps, rest 30 sec
6 laps, rest 30 sec
8 laps, rest 1 min
8 laps, rest 30 sec
6 laps, rest 30 sec
4 laps, rest 30 sec
2 laps, rest 30 sec

20 laps (mixed freestyle & breaststroke)

Total: 60 laps - 1500 meters

Swimming

Swimming:

Mixed Freestyle & Breaststroke: 50 laps (1250 meters)

Swimming

Swimming:
Freestyle & Breaststroke: 50 laps mixed (1250 meters)

Swimming

Swimming:
Freestyle & Breaststroke: 50 laps mixed (1250 meters)

Swimming

Swimming: 50 laps - mixed Freestyle & Breaststroke

Indoor Triathlon "GIVE A TRI - Jocelyn's Run"

I made to the finish line. Uhooo!!! ... even with my hamstring injury :):):)

Here are my numbers:

Swim: 15 min - 29 laps

Bike : 30 min - 9.6 miles

Run: 30 min - 2.7 miles

http://www.jocelynsrun.org/Give_it_a_tri_results.htm


In the evening:
Swimming: 40 laps (mixed Freestyle & Breaststroke)

Bike + Swim

Bike: 30 min - 8.5 miles

Swim: 15 min - 29 laps + 11 mixed laps = 40 laps - 1000 meters

Strength Workout at Fire Academy

In the morning at Fire Academy:

Functional Strength Circuit: 30 min
4 Mixed Towers

In the afternoon:
Swim: 15 min - 27 laps + 7 mixed laps = 34 laps - 850 meters

Bike + Walk + Swim

Bike: 30 min - 9.15 miles

Walk: 30 min - 2 miles

Swim: 15 min - 26 laps + 14 mixed laps = 40 laps - 1000 meters

Bike + Walk + Swim

Bike: 30 min - 10.41 miles

Walk: 30 min ~ 2 miles

Swim: 15 min - 26 laps + mixed 14 laps = 40 laps - 1000 meters

Swimming

Swimming:

Freestyle: 40 laps - 1000 meters

Swimming

Swimming:

Freestyle: 15 min - 25 laps

Breaststroke: 5 laps

Freestyle: 10 laps

Total: 40 laps - 1000 meters

Swimming

Freestyle:

40 laps - 1000 meters

Bike + Swim

Bike: 30 min - 9.3 miles

Swim:

2 laps, rest 30 sec
4 laps, rest 30 sec
10 laps, rest 1 min

24 laps in 15 min

Total: 40 laps - 1000 meters

Bike + Swim

Bike: 30 min - 9.2 miles

Swim:

Freestyle:

10 laps,1 min rest

2 laps, 30 sec rest
4 laps, 30 sec rest
6 laps, 30 sec rest
8 laps, 1 min rest
8 laps, 30 sec rest
6 laps, 30 sec rest
4 laps, 30 sec rest
2 laps, 1 min rest

10 laps

Total 60 laps - 1500 meters

Swim + Bike + Run

Morning:

Swim: 15 min - 26 laps (650 meters)

Bike: 30 min - 10.2 miles

Run: 28 min 30 sec - 3.38 miles (injury :):):)...)


Evening:

Swim: 20 laps (500 meters)

Bike

Bike: 40 min - 12.6 miles (first 30 min -9.6 miles)

Swimming

Swimming: 30 laps - 750 meters

Bike + Run + Swim

Bike: 30 min - 10.2 miles

Run: 30 min - 3.38 miles

Swim: 15 min - 25 laps + 5 laps = 30 laps (750 meters)

Swimming

Swimming: 30 laps

Bike + Run + Swim

Morning Workout:

Bike: 30  min - 10.2 miles

Run: 30 min - 3.28 miles

Swim: 15 min - 28 laps (700 meters)

Evening Workout:

Freestyle 10 x 2 laps = 20 laps (500 meters)

Run + Bike + Swim

Run 30 min - 3.12 miles

Bike 30 min - 8.3 miles

Swim

Freestyle
2 laps, 20 sec rest

4 laps, 20 sec rest
6 laps, 20 sec rest
8 laps, 1 min rest
8 laps, 20 sec rest
6 laps, 20 sec rest
4 laps, 20 sec rest
2 laps


Total 40 laps - 1000 meters

Bike + Run + Swim

Bike 30 min - 9.94 miles

Run 30 min - 2.87 miles

Swim 15 min - 24 laps ( 600 meters)

Swim

Swim:
Freestyle:

2 laps, 30 sec rest
4 laps, 30 sec rest
6 laps, 30 sec rest
8 laps, 1 min rest
8 laps, 30 sec rest
6 laps, 30 sec rest
4 laps, 30 sec rest
2 laps

Total 1000 meters - 40 laps

Run + Bike + Swim

Run: 30 min - 2.8 miles

Bike: 30 min - 8.2 miles

Swim:
Freestyle:
8 laps, 1 min rest

2 laps, 20 sec rest
4 laps, 20 sec rest
6 laps, 20 sec rest
8 laps, 1 min rest
8 laps, 20 sec rest
6 laps, 20 sec rest
4 laps, 20 sec rest
2 laps

1 min rest

Breaststroke:
10 laps

Freestyle:
2 laps

Total: 60 laps = 1500 meters

Bike + Swim

Bike 30 min - 10.2 miles

Swim:
Freestyle:
8 laps, 20 sec rest

2 laps, 20 sec rest
4 laps, 20 sec rest
6 laps, 20 sec rest
8 laps, 20 sec rest
6 laps, 20 sec rest
4 laps, 20 sec rest
2 laps

1 min rest

Breaststroke:
10 laps

Freestyle:
2 laps

Total: 52 laps = 1300 meters

Bike + Swim

Bike 30 min - 9.22 miles
Swim 15 min - 650 meters (26 laps) + 20 laps no timing

Bike + Run + Swim

Bike 30 min - 9.99 miles

Run 20 min - 2 miles

Swim 15 min - 600 meters (24 laps)

Saturday Workout

Bike 30 min - 9.4 miles
Run 15 min - 1.5 miles
Swim 15 min - 600 meters (24 laps)

Friday Workout

Swimming 750 meters (30 laps)

Thursday Workout at Co. 2

Warm up: 10 min

Rope climb practice: 15 min

Abs + Core: 10 min

Sledge Hammer: 3 x 40 swings

Farmer's Walk: 200 ft with 124 lbs

Double Military Kettlebell Presses: 3 x 20 with 16 kg kettlebells

Farmer's Walk: 200 ft with 124 lbs

Cool down + Stretching: 10 min

Evening Workout:
Swimming 750 meters (30 laps)

Bike + Run + Swim

Bike 30 min - 8.95 miles

Run 30 min - 3.3 miles

Swim 15 min - 625 meters (25 laps)

Bike + Run + Swim

Bike 30 min - 8.7 miles

Run 30 min - 3.15 miles

Swim 15 min - 600 meters (24 laps)

Abs + Core: 10 min

Run + Pool

Run 3 miles

Pool 750 meters (30 laps)

Saturday at Co. 2

Rope Climbing Practise

Friday Workout

Pool 750 meters (30 laps)

Swim

Swim 750 meters (30 laps)

Co. 2 Workout

Warm up: 10 min

Sledge Hammer: 4 x 40 swings

Kettlebell Squads: 4 x 10
4 sets of: 20 Kettlebell Alternate Cleans follow by 20 Kettlebell See Saw Presses

Cool down: 10 min

Run

Run 3 miles

Monday: Run + Bike + Pool

Run 3.5 miles

Bike 4.5 miles

Pool 750 meters (30 laps)

Sunday: Run + Bike + Pool

Run 3 miles
Bike 3 miles
Pool 500 meters (20 laps)

Co. 2 Workout

Warm up: 10 min

Sledge Hammer: 10 min (intervals)

Kettelbell Towel Upper Strength Exercises:
3 sets of:
12 Shoulder Raises, follow by 12 Biceps Curls, follow by 12 Triceps Extensions

Windmill practice: 15 min

Cool down: 10 min

Run + Pool

Run 3 miles

Pool 20 laps (500 m)

Bike + Run + Pool

Bike 10 miles
Run 2 miles
Pool 500 m (20 laps)

Run + Pool

3 miles run

20 laps (25 m) on the pool = 500 m

Thursday Workout

3 miles run before night shift.

Co. 2 Strength Circuit

Warm up: 10 min

Strength Circuit:
1. Sledge Hammer
2. 45 lbs Olympic Bar curls, presses and triceps extensions
3. 4 Kelltebell Push ups follow by 4 Kettlebell Renegade Rows...
4. Lunges with 45 lbs Olympic Bar
5. Farmer's Walk with 2 x 45 lbs weights

Cool down: 10 min

New Year Workout

Warm up: 10 min

Abs + Core: 10 min

Forearm exercises with sledge hammer: 10 min

Kettlebell Military Press:
12 kg KB 3 x 10 reps R + L
16 kg KB 3 x 15 reps R + L

Cool down: 10 min