WU 3,2,1
6 x 50 Fr on :50 - stroke work
4 x 200 Fr on 3:00
50 ez
4 x 100 Hard Fr on 2:20 - 115, 15, 16, 14
50ez
4 x 50 Fr on :45
50ez
4 x 25 Hard Fr on 1:00
150 CD
Elliptical Machine :25
:10 WU - build from 3 to 9
:10 aerobic Zone 2/High Z1
:05 CD
5:25pm - Spin class bike ride - 66 min
:05 pre-class warm up
1:01 Spin class - sprints and hills - killer
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