7:15am Swim 3600, 65 min, weightlifting; ride spin bike 90 min
3,2,1
4 x 100 IM on 145 - 128-130
8 x75 Fr P on 1:10
6 x75 K - 2 fly on 1:35, 4 fr on 1:40
100S
mainset 6 x 200 Fr on 3:20 - 239, 240, 239, 240, 237, 236
250 SD
weights
90 min spin steady aerobic
HR136/123; 894 cal
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