Swim 3,500 yds, 59 min; Lunch Run 4 miles, 39:11
3,2,1
3 sets 4 x 75 on 1:10
#1 Fr, #2 P w/buoy, #3 Fly K w/fins
3 x 500 Fr on 7:30 - 7:00, 6:54, 6:51
4 x 100 Fr on 1:45 - #1 75 form/ez, 25 H; #2 50 form, 50 H; etc - 1:26, 1:21, 1:14, 1:10
100SD
Lunch Run 4 miles ? - 39.11
Walk 5 min
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