Sunday: 10km accelerating every km
Wednesday: 10k run

Today: 30 min swim (600m w/u + drills & c/d)

+ 30 mins strength strength training

Barbell squats: 2 x 20 @ 20/30 lbs
Leg press: 2 x 15 @ 130/150 lbs
Hip abductions: 2 x 20 @ 70 lbs
Hanging knee raises: 2 x 20
Lat pull downs: 2 x 20 @ 60 lbs
Cable rows: 2 x 20 @ 40 lbs
Calf press (left): 2 x 20 @ 70/90 lbs
Chest press: 2 x 15 @ 30 lbs