6:15am Swim 3,350 yds, 60 min; Lunch Run 30 min.
3,2,1
500 Mtn Fr on 45/50 - 50, 100, 200, 500, 200, 100, 50
50, 3 x 100, 50 Fly K on 65/60
200 Mtn P w/buoy on 45/50
4 x 50 Ba on 50
4 x 100 Fr on 1:40 - #1 75 ez/smooth, 25 H; #2 50 ez, 50 H; etc #4 H - 125- 113
50 ez
Lunch run - 30 minutes
Run 5 min, walk 30 sec
Take it light and easy. First time back since foot injury. Felt fine.
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