8:20am Swim 3400 yd, Exercise Bike 80 min, 25.72 miles
3,2,1
2 x (6 x 50 S) - 3 ba on 50, 3 br on 55; 6 fr drill on 50
400K - 200 Fr, Fly
100 S
main set 1500 Fr mod - 20:50
500 splits - 658, 657, 655
200 SD
Exercise Bike (cybex) 80 min at recovery effort
25.72 miles, keep HR @110-119
HR125/114, 693 cal
extra 5 min; lost track of time, last 4:30 easy
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