6:15 am Swim 3,400 yd, 61 min; lunch Run 4 miles, 37:50
3,2,1
12 x 50 S on :55 - 3 Fr stroke work, 3 Ba, 3 Br, 3 Fr on :45
3 x 200 Fr P w/buoy on 3:00
3 x 200 K w/fins on 3:00 - 2 fly, 1 fr
50 ez
5 x 100 Fr descend on 1:30 - 123, 21, 21, 18, 17
10 x 50 Fr on :50, alt ez, mod, H - H all :35
lunch Run 4 miles, 37:50
Do 4 x 4 min @ fast pace with ~4 min recovery run (including 1 min walk) - modified recovery run after 2nd H segment.
HR 161/130
warmup ~8:45 - HR 123/110
4 min H - HR 145/137
4 min recovery - 139/119
4 min H - 161/143
2 min recovery - 150/126
4 min H - 155/149
2:47 recovery and cooldown
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