WORKOUT

5:30 AM - 70 mins. of Weights -Legs (99 AVG - 127 MAX HR) 263 Kcals.
Lunges w/dbl. curls: 7.5/25, 7.5/25, 10/25
Bench Step-ups: 7.5/15, 7.5/15, 10/15
Assisted Squats: 90/15, 110/15, 130/10
Hack Squat: 60/15, 80/15, 100/12
Angled Leg Press: 180/15, 270/10, 320/8
Angled Calf Raises: 180/20, 270/20, 320/20
Leg Curl: 40/15, 50/15, 60/8
Leg Extension: 45/15, 60/12, 75/8
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10
Roatary Calf Raises: 150/20, 170/115, 190/12

6:45 AM - 45 mins. of Running - 4.6 miles (137 AVG - 149 MAX HR) 325 Kcals.
Run: 3.4 miles in 30 mins (8:49 pace) Steady 6.8 mph for the entire run.
Walk: 1.2 miles. Started at 5.0 to 4.6 mph with decrease .1 mile every 3 mins for 15 mins.

7:50 AM - 32 mins. of Swimming Laps -- .75 miles ( 103 AVG - 113 MAX HR) 134 Kcals.
16 laps- Kickboard & flippers
16 laps - Sidekicks
166 laps - flippers & fins.