Monday - day off
Physical Therapy
Tuesday
Swim 3800 yd
3,2,1
100 Mtn IM
8 x 50 K alt fly on 60, fr on 65
10 x 100 Fr on 1:30
100 S
main set 7 x 100 Fr H on 2:15 - 115, 15, 14, 14, 15, 15, 15
200 SD
Weight lifting - "chisel" phase: reduce weights by 1/2 plate and slightly increase speed
Water run 60 min
Wednesday
60 min Spin class + 15 min
HR nearly all in high 130's - 145
Brick 1 hr spin bike, 20 min water run
Thursday
Swim 3600 yd, 57 min
3,2,1
3 x 200 Fr P on 2:15
100S
mainset 5 x 300 Fr H on 4:30 - 402, 401, 401, 4:00, 401
4 x 25 Fr sprint on 35
200 SD
Weight lifting - "chisel" phase: reduce weights by 1/2 plate and slightly increase speed
Physical Therapy
Friday
60 min water run
road ride 2:01, 30.2 miles - Poinsettia area, hill emphasis
HR144/126; 1126 cal
Saturday
8:20am Swim 3600 yd
3,2,1
8 x 50 RI 5
2400 Fr 32:57
500 splits - 655,652, 652, 652
200 SD
10am road bike ride 31.5 miles, 2 hours
HR142/123; 1152 cal
Speed39.9/16.3
Rancho SF Rd/San Elijo Hills/Poinsettia/El fuerte/Canon Rd/101/Leucadia
Sunday
Water run 2:12 for 12 mile equivalent
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