WORKOUT

5:20 AM - 100 mins. of Spinning ~ 14 miles ( 115 AVG - 136 MAX HR) 443 Kcals.

7:10 AM - 11 mins. of ABS ( 105 AVG - 123 MAX HR) 46 Kcals.
Roman Chair alternating straight let & knee up: 3 sets of 30
Hanging Straight Leg: 3 sets of 6
LF Abdominal Machine: 85/15, 85/15, 85/15

7:30 AM - 30 mins. of Swimming Laps ~ .66 mile ( 99 AVG - 111 MAX HR) 113 Kcals
12 laps; freestyle with fin & flippers
6 laps with kickboard
12 laps of side kick drills: 3 left- 3 right
6 laps with kickboard
12 laps freestyle with fins & flippers