6:10am Swim 4,000 yds, 68 min; Lunch Run 4 miles, 40:37
3,2,1
5 x (300 Fr, 300 set on :45/50) RIx :00
#1 300 set - 2 x 150 P w/buoy
#2 3 x 100 P w/buoy
#3 4 x 75
#4 6 x 50 Fly K w/fins
#5 12 x 25 K w/fins - 6 Fr, 6 Fly RI :05
RIx :30
300 Fr
2 OverUnder
Lunch Run 4 miles, 40:37
HR max 163, ave 132; 440 cal
warmup ~9 min
4 x 4 min repeats at faster pace, 3:30-6:00 easy to mod with 1:30 of walking
#1 HR max 143, ave 135
#2 146/140
#3 153/147
#4 153/149
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