Swim

• 1h 00m
• 2950.00 yards
• 02m 01s /100 yards

Masters Swim
Warmup:
300 FS one arm first 100 (50 left/50 right), then 50 normal then repeat
200 kick
300 pull

Main Set:
6x150 FS @ 2:30
Rest 1 min.
5x100 FS @ 1:40
50 easy
Rest 1 minute
5x100 IM @ 2:10

Cool Down: 200

Run

• 46m 33s
• 5.88 miles
• 07m 55s /Mi

High temp for the day was 90 degrees. Was still about 85 when I started this run.

Run

• 32m 49s
• 4.00 miles
• 08m 11s /Mi

Easy run this morning. Still feeling Sundays ride in the legs.

Swim

• 1h 05m
• 3100.00 yards
• 02m 06s /100 yards

Masters Swim
200 wu
200 one arm drill, alt ea. 25
200 kick
200 pull

Main Set:

3x400 @ 6:30
broken by 150 swim/50 kick, used fins on this one

100 Easy
20 push-ups

Pyramd, fast pace 90% effort
50 @ 1:30
100 @ 2:00
200 @ 3:00
100 @ 2:00
50 @ 1:30

100 easy
20 push-ups

8x25 kick sprint @ 0:45

Cool Down: 200

Bike

• 5h 06m 04s
• 88.40 miles
• 17.33 Mi/hr

Long ride today. My first over 65 miles I believe. Wind sucked going out. We were at 14 mph on the flats. So tired had to just cruise home.

3,565 feet of climbing per Garmin 305

Swim

• 1h 10m
• 3350.00 yards
• 02m 05s /100 yards

300 wu
500 kick
300 pull

5x200 @ 3:15

Easy 50

10X100 @ 1:35

Those last few hundreds were tough.

200 Cool Down

Run

• 1h 19m 30s
• 10.28 miles
• 07m 43s /Mi

Surprisingly good run considering the swim set in the morning. Thought I'd struggle just to run 8 or 8:15's