6:15am Swim 3,450 yd, 62 min; 5:30pm Exercise Bike (LifeFitness) 60 min, 18.24 miles
3,2,1
3 x (4 x 50 - 2 P w/buoy, 2 S)
#1 Ba on :50
#2 Br on 1:00
#3 Fr on 45
5 x 200 Fr on 3:00 - 245, 43, 41, 39, 36
3 x 100 Fly K on 2:10
9 x 100 Fr on 1:30 - alt 1 smooth/ez, 1 mod, 1 hard/strong
#3, 6, 9 hards - 119, 117, 116
50ez
Exercise Bike (LifeFitness) 60 min, 18.24 miles
~15 min Warmup
~39 min @L13
6 min cooldown
HR max 135, ave 117; 524 cal
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