Start of Week 17

Start of Week 17: I started at 261.4 and have lost 51.6 lbs. Not a great week for weight loss. I went with the Mrs. to the Falls for the night. We ate a really great meal and a great time. I completed the rowing. I did 6000 m each day. Not fun. This week I have a guest trainer. Wanda Cook, super athlete, has put together my program this week. Wish me luck. Here is the workout:

Monday: (am) Swim - 1200m as 200 easy warm up, 4x200 at a quick pace that you can sustain for that distance(rest 2 min btw) then 200 easy to warmdown
(pm) strength training

Tuesday: bike for 55 minutes at a moderate pace (in middle increase intensity for 6x1 min. like hill climb. should be standing on spin bike)

Wednesday: Run - as jog 10 minute, 4x400m sprints at track with jog btw each one, then 10 min jog to cool down

Thursday: strength training (or a rest day)

Friday: Swim - 1400 as 200 warm-up, 6x100 sprint(2min rest btw), then 2x200 moderate pace, 200 cool down

Saturday: bike 70 minute at moderate intensity

Sunday: Easy run for 30-40 min.