7:10am Swim 66 min, 3400 yd, weightlifting; 2:45pm spin Bike Ride 90 min
3,2,1
5 x 100 IM on 1:45 - 125-126
8 x 50 K, 4 Fr on 1:10, 4 Fly on 1:00
4 x 100 Fr P on 1:30
7 x 100 Fr on 1:25
100 ez
7 x 75 Fr (RPE9) on 1:30 - 53, 53, 54-55
225 SD
Ride spin bike 90 min
At moderate aerobic level
After w.u. rode at aerobic level (120-129). Last 25 min rode around Tempo level (130-144)
HR144/126; 905 cal
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