7am Swim 3900 yd, 72 min, weightlifting; 1:20pm Spin bike ride 120 min
3,2,1
4 x 100 IM K on 2:15
5 x 100 IM on 1:45
6 x 100 Fr P on 1:30
mainset 6 x 200 Fr (@RPI 8)on 3:10 - 237, 37, 37, 38, 38, 37
100ez
mainset 4 x 50 Fr sprint on 60 - 33, 33, 34, 33
300SD
Spin bike ride 2 hours
first 60 min HR134/125
next 55 min HR138/131
overall HR138/127; 1238 cal
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