Weight 159.5 lbs
6:10am Swim 3,600 yd, 60 min; lunch run 4 miles, 38:28
3,2,1
300 Come Down:
5 x (300 Fr on 4:30, 300 set on 1:30/100)
409, 407, 405, 406, 404
300 sets: 2 x 150 P w/buoy, 3 x 100 Fly K w/fins, 4 x 75 Fr, 6 x 50 Fr - 39-38, 12 x 25 Fr on :100 alt ez, H
lunch Run 4 miles, 38:28
plan: warm up, 4 x (push pace 4:00, recover 3-3:30 including 1 min walk)
HR 159/132; 414 cals
warm up 8:19, HR ave115
Push #1 (moderate), 143/137
#2 149/143
#3 152/147
#4 151/147
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