Swim

• 1h 15m
• 2500.00 yards
• -----

550 WU, (150 breath left, 150 right 150 BL, 100 Hyp5), 400K (fly, F, Fly, Free with board), 3x300 pull descending, 5x100, 100WD

Run

• 1h 00m 30s
• 6.54 miles
• 09m 15s /Mi

Nice run at lunch. 10min easy, 5x 1min sprint, 1min easy, 40 min run.

Run

• 1h 13m
• 7.91 miles
• 09m 13s /Mi

Nice easy run around the neighborhood

Bike

• 2h 45m
• 46.00 miles
• 16.73 Mi/hr

Nice long easy ride in Hanover and king William county

Run

• 1h 03m
• 6.54 miles
• -----

Nice easy run at lunch

Swim

• 1h 15m
• 3150.00 yards
• 02m 22s /100 yards

Masters class: 400 WU, 2x300 drills and pulls, 9x50 K with board F, B, F, 4x50, 4x100, 4x200, 4x50, 100 WD.

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