5:50am Swim 3500 yd, 60 min; Bike/Run Brick (60min/30min - indoor)
3,2,1
3 x 100 Fr P on 1:30, 300 Fr on 4:30, RIx30
main set 6 x 200 Fr on 3:00, alt 50 build, 50 debuild
3 x 100 K on 2:15, alt 50 Fly, Fr
3 x 100 S on 1:50, alt 50 Ba, Br
300 Fr - 4:03
200 SD
Bike/Run Brick (60min/30min)
plan: aerobic level
60 min on spin bike
HR136/123
transition ~ 4min
30 min treadmill run 3.02 miles
5.0-6.4 mph, adjusting based on HR
HR142/134
overall HR146/126; 947 cal
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