Swim 3200 yd, 60 min, weightlifting; Treadmill run 10 miles, ~1:55
3,2,1
5 x100 Fr P on 1:30
4 x 100K on 2:10 - 50 Fly, fr
8 x 100 Fr on 1:25
100 S
main set 8 x 75 Fr on 1:30 - 53,54,54,55's,56,56
200Sd
Weights
Treadmill Run 10 miles (from skipped sunday workout), ~1:55
Walk .25 miles
Run 9 miles with 30 sec walk after each mile
walk & jog .75 miles
overall HR139/125; 1160 cal
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