7:10am 3700yd, 70 min, weightlifting; 3pm Brick - 90 min on spin bike, transition 9:10, treadmill 30 min (~2.9 miles), 5 min walk
3,2,1
6 x 50 S - 3 ba on 50, 3 br on 55
6 x 100 Fr P on 1:30
6 x 75 K on 1:45 (25 Fly, 50 Fr)
50 S
main set 6 x 200 Fr on 3:10 - 236, 36, 37, 35hi, 35hi, 35
100 S
main set 4 x 50 Fr Sprint on 55 - 32, 33, 34, 34
200SD
weightlifting
Brick - 90 min on spin bike, transition 9:10, treadmill 30 min (~2.9 miles), 5 min walk
90 min spin bike
HR134/121
transition 9:10 - clean bike, go to treadmill
HR126/98
Treadmill 2.9 miles, 30 min
10 min @5.5mph, 20 min @ 6mph
HR138/126
Treadmill 5 min c.d. walk .25 miles
HR136/113
Overall including transition and walk c.d. HR136/121; 1196 cal
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