7:25am Swim 3700 yd, 68 min, weightlifting; p.m. road bike ride 2:00, 35.8 mi;
3,2,1
4 x 100 IM on 1:45 - 128,28,27,25
8 x 50 K - 4 fly on 1:00, 4 fr on 1:05
100 Mtn P
mainset 5 x 300 Fr on 4:45 - 402, 401, 359, 402, 359
100 S
4 x 25 Fr Sprint on 35 - all :15
200 SD
lift weights
2 hr road ride on 101 in Carlsbad, 35.8 miles
HR135/117; 1063 cal
Speed32.5/18.4mph
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