WORKOUT

7:000 AM - 60 mins. of Stepmill ~2.33 miles ( 122 AVG - 133 MAX HR) 354 Kcals.
Breakdown: Manual Level 4 for 40 minutes. Then Manual Level 5 for 20 minutes.

8:15 AM - 45 mins. of Swimming Laps ( 98 AVG - 116 MAX HR) 159 Kcals.
Breakdown:
12 laps kick-board with flippers
12 laps freestyle
6 laps supine
12 laps Side Drills ( 2/3)
12 laps freestyle with flippers & fins
6 laps supine

2:45 PM - 47 mins. Walk with Tobota Drill - 3.5 miles ( 117 AVG - 145 MAX HR) 254 Kcals.
Breakdown:
Main Drill: 30 mins at 4mph pace with 4% inclines.
Tobota Drill - 5 mins: 20 seconds @ 8.5 MPH pace, 10 seconds recovery X 10 sets.
Cool-down: 10 mins. at 4 MPH pace with 0% incline