6am Swim 3100yd, 55 min; 4pm Brick 60 min exercise bike, 20.49 miles, 31 min treadmill run
3,2,1
5 x 100 Fr alt 50 drill, 50 S on 1:35
5 x 100 Fr P on 1:30
50 ez
main set 5 x 200 Fr on 3:10, alt 50 Build, 50 de-build
3 x 100 K RI 10, fly, fr, fly
150 SD
Brick at aerobic level
Exercise (cybex) bike 60 min, 20.49 miles
10 min w.u., 50 min ride
HR129/125
T2 - 5:35
Treadmill run 3 miles, 31:15
adjust speed to keep under 140bpm
HR141/137
overall (including transition & 5 walk c.d.) HR141/122; ~1000 cal
zone4- 21:20, 3- 58:16, 2-13:15
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