Swim 3,000 yds, 52 min
3,2,1
300 Come Down on 1:30/100 (except K). No extra break except after K take extra :30 -
300Fr, 2 x 150Fr - 408, 202, 201
300Fr, 3 x 100Fr P w/buoy - 409, 120, 121
300Fr, 4 x 75 K alt Fly, Fr on 1:45
300Fr, 6 x 50 Fr - 410, 50 ave = 39.5+
Treadmill Run 5K (at home)- 29:00
2 min walk before and after - .1 mile each
HR- ave 132; 357 cal
Zone 2- 3:41, 3- 13:02, 4- 15:37
Swim before work at 7:15 (not crowded). Lunch run plans sidetracked. Too dark to run after work. Treadmill at home.
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