8:15am Swim 3500 yd, lift weights; 1:30pm Exercise bike (Cybex) 3 hours, 59.55 miles
3,2,1
100 IM Mtn on :55-60/50
4 x 100 K on 2:10, alt 50 fly, fr
4 x 100 Fr P on 1:30
6 x 200 Fr on 3:05 - 243-240
100S
4 x 50 Fr Sprint on :55 - 33, 34, 34, 34
200 SD
weightlifting
Exercise Bike 3 hours, 59.55 miles
2 min. ez every 30 min, 7 min c.d.
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