Swim

• 1h 15m
• 2800.00 yards
• 02m 40s /100 yards

Masters class: 300 WU, 4x100 drills (dolphin kicks), 2x300 drills, 4x100, 4x75, 4x50, 4x25, 18x25 of various drills (dps, hyp3, hyp7 and flip turn in middle of pool), 50 WD

Run

• 15m
• 1.50 miles
• -----

Easy run straight off the bike.

Bike

• 25m
• 8.00 miles
• 19.20 Mi/hr

Spin on the trainer

Run

• 58m
• 6.30 miles
• 09m 12s /Mi

Run at lunch. It was 85+ degrees. First warm run of the year. Felt pretty good, but heart rate was definitely up.

Swim

• 1h 15m
• 3200.00 yards
• -----

300fin swim, 300 butterfly kick with fins, 3x200 pulls, swim, pull, 6x50 varying speeds, 3x500 varying speed, pull, for time. Swam last 500 in 9:13. 4x50 cool down.

Run

• 20m
• 2.00 miles
• -----

very easy run at Cold Harbor Battlefield. Stopped early, as IT band was still very tender.

Bike

• 2h 12m
• 37.69 miles
• 17.13 Mi/hr

Nice longish ride

Swim

• 1h 15m
• 3300.00 yards
• -----

Mastes class: 500 WU w/fins, 13x50 (k/s, then nf/s), 4x100 (d,dps, suspended arm, s)5x300 @6:00 (5:00 pace) 1,3,5 swim, 2, 4 pull.

Bike

• 48m
• 15.13 miles
• 18.75 Mi/hr

Ride after work on WC parway, 2 loops