Swim

• 42m
• 2300.00 yards
• 01m 49s /100 yards

2300
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Run

• 40m 42s
• 4.63 miles
• 08m 47s /Mi

4x2 'sprints'

1) 6.43/pace HR 174
2) 7.12/pace HR 173
3) 7.07/pace HR 171
4) 7.28/pace HR 171

Swim

• 58m 30s
• 3250.00 yards
• 01m 48s /100 yards

WU: 400
MS:
6x75 on 20" rest - moderate pace.
12x100 on 10" rest.
200 easy.
8x100 on 30" rest. The 100 is swum as follows:
- 1st 25 is drill.
- 2nd 25 is kick (no board).
- 3rd 25 is swim.
- 4th 25 is sprint.
CD: 200

Bike

• 46m 01s
• -----
• -----

recovery

Bike

• 1h 00m
• -----
• -----

recovery

Swim

• 1h 04m 30s
• 3600.00 yards
• 01m 47s /100 yards

3600
WU:
500
3x100 on 20" rest - build each 25 to go faster.
3x100 on 25" rest.
MS:
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
200 easy
6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
CD: 200

Bike

• 3h 19m 39s
• 66.00 miles
• 19.83 Mi/hr

lap 1: 33.73 miles, 1:44:18, 19.4 mph, 134 HR

Lap 2: 32.28 miles, 1:35:21, 20.3 mph, 139 HR