6:25am Swim 3,300 yds, 59 min; lunch run 4 miles - 38:16
3,2,1
300 Mtn - 75 on 110, 150 on 220, 300 on 4:30, 150, 75
4 sets (4 x 100) RIx 30-60
set 1- 50 Ba, 50 Fr on 1:55
set 2- Fr P w/buoy on 130 descending - 122-117
set 3- Fly K w/fins on 135
set 4- Fr on 130 descending - 123-118
12 x 25 Fr RI 15-19, alt 2 ez, 2 fast
50ez
Lunch run 4 miles - 38:16
HR max 165, ave 135; cal 431
Zone 3- 10:36, 4- 25:42
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