Workouts for Jan 23-25

I have been super busy lately and have not been able to update my workouts. So here they are from Wendsday to today:

Wendsday 1/23

Indoor trainer 1hour ( workout done along with Coach Carmichael and his Time Trial video)
Ave HR 139
Max HR 179

Thursday 1/24

During Lunch -
treadmill run for 45:29 minutes
distance - 4.76 miles
Max HR 172
Ave HR 145
Ave pace 9.34/mile

inserted 4 hills for 5 minutes each

Evening-

Swim workout - Speed
Time 60 minutes

WU 300 SW, 200K, 100 SW, 12 x 25 Mod
3x (300 Mod, 2x75 FAST)
200 ( 50 SW, 100 K, 50 SW)

Total 2500 Meters

Friday 1/25

swim workout Endurance-
Time 70 Minutes

WU 200 SW, 2x200(50SW, 100K,50SW)
400, 300,200,100 Mod
300,200,100 N/S
200 FAST
100 FAST
500 Mod

Total Meters 3000