Ingredients ¼ cup olive oil 2 tablespoons red wine vinegar 1 tablespoon wholegrain mustard 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon granulated sugar 2 cups baby arugula 2 cups chopped frisée ½ head radicchio, thinly sliced 1 cup red grapes, halved 3 ounces blue cheese 3 Asian pears, thinly sliced Instructions Whisk together the olive oil, red wine vinegar, wholegrain mustard, salt, pepper, and sugar in a large mixing bowl. Add the arugula, frisée,

5400m  90 min  mid season  Warm up:   drill  +  swim 2- 25 dr  +  25 sw  :30    4x   (50%) 4- 50 dr  +  50 sw  1:00   4x   (70%) 6- 75 dr  +  75 sw  1:30   4x   (90% )   (fins) Main Set:  pull, kick, swim Distance  (pull d-2,   kick for time,  swim is d-2 4- 100 pull  1:20  +   100 kick  2:00   (break 1:40)  2x                       Mid/IM:  :  75 1:20,  75 k 2:00, (break 1:20)   2x50  100 sw  1:00,  rnd3 2x100  1:30 6- 100 pull  1:20  +   100 kick  2:00  +  100 swim  2:00  

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Daily Workout provided by Olympian Josh Davis.

Daily workout provided by Olympian Josh Davis, Oklahoma Christian Men & Women's Head Coach

Workout of the day provided by Noah Yanchulis

Workout of the Day provided by Noah Yanchulis