6am Swim 3450 yd; Weightlifting; 3:30pm Run 47:20, ~4.4 miles
3,2,1
5 x 100 Fr - 50 P, S
main set 6 x 100 Fr on 1:25
300 Mod
3 x 100 K RI 10 - fly, fr, fly
100 S
main set 10 x 25 Fr Sprint on 35
2 x 300 Fr on 4:30 - #1 mod, 2 H - 403
200Sd
Weighlifting 2 sets of 15, increase wt. on some exercises
Run 4.4 miles, 47:20 on Y track (flat)
10 min w.u. (~1 mi) HR130/120+
4 x (1 min sprint (RPE10), 3 min active recovery jogging)
#1- HR151/135, 2- 154/139, 3- 155/141, 4- 159/144
Steady run ~1.6 miles, 16:32, HR140/137
4:40 c.d. HR ave130
Overall HR159/134; 539 cal
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