6:15am Swim 3,500 yd, 58 min; lunch Run 4 miles, 38:21
3,2,1
4 x (5oK, 100 P w/buoy, 50 S) - Fr, ba, br, fr
2 x 1000 Fr on 15:00 - 14:17, 14:09
100 ez
Run 4 miles - warm up, 4 x (3:30 push pace, 3:00 recovery including 30 sec walk)
8.25 HR 126,114
push 3.48 HR144/135
3.03HR131/126
push 3.36 HR145/139
3.07HR144/132
push3.33 HR152/148
3.02 HR146/132
push3.34 HR152/147
6.11 HR148/133
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