6am Swim 2900 yd; 4:25pm Run 4.56 miles
3,2,1
12 x 50 Fr Drill RI 5
6 x 100 Fr P on 1:30
main set 6 x 100 Fr on 1:25
100S
mainset 8 x 25 Fr Sprint on :35
200 SD
Walk 5 min w.u.
Run 4.56 miles
including 4 x 1 min sprint, 3 min active recovery including 30 sec walk
overall HR157/131; 478 cal
walk 5 min c.d.
includes running with Cali
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