7:15am Swim 3800 yd, lift weights; 1:50pm Water Run 30 min, Spin Bike 80 min
3,2,1
9 x 50 S RI 5 - alt ba, br, fr
200 Mtn K on 65/50 - alt 25 fly, fr
200 Mtn P Fr on 45/50
9 x 100 Fr mod on 1:30
50 ez
6 x 100 Fr H on 2:15 - 114, 13, 14, 15, 15, 14
extra 30 sec taken after #2 due to right calf cramp. remaining 100's used minimal kicking and less than full pushoffs.
200 SD
lift weights
Swim 200 yd, water run 30 min
3 x 10 min RI30
Spin bike ride 80 min
plan: ride steady at high aerobic level
15 min w.u. & build up
61 min nearly all tempo level (HR132-142)
overall HR142/129; 847 cal
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