Swim

• 1h 00m
• 3150.00 yards
• 01m 54s /100 yards

WU
300s, 300k, 300p
200s, 200k, 200p

MS
6x75 fast @1:30
300p
6x50 fast @:60 =>avg34/35
200k
6x50 fast @:70 =>avg33

CD
100 easy

• Health data: Hours slept: 8.5

Bike

• 1h 45m 01s
• 29.01 miles
• 16.57 Mi/hr

11 minute intervals, I don't know why

Sport

• Elliptical Training
• 15m

ellipti-brick

• Health data: Hours slept: 7.5

Swim

• 52m
• 3000.00 yards
• 01m 43s /100 yards

WU
10x50 @:15r
300pull

MS
8x100pull(Desc 2-2-2-2)@:20r
400swim B-3
8x50pull (Desc 2-2-2-2)@:10r
200swim B-3

CD
4x100easy mixed

• Health data: Soreness: 2 Hours slept: 6.75

Bike

• 1h 15m 52s
• 21.01 miles
• 16.61 Mi/hr

• Health data: Soreness: 2 Hours slept: 8.25

Swim

• 58m
• 3200.00 yards
• 01m 48s /100 yards

Warm up
• 6 x 100yd Any Stroke (even pace), rest 0:15 / 100yd

Build up
• 6 x 50yd Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd
• 6 x 50yd Freestyle Swim (kick every 4th 25yd), rest 0:15 / 50yd

Core
• 4 x 200yd Freestyle Swim, leave on 03:20 / 200yd
• 3 x 200yd Freestyle Pull, leave on 03:20 / 200yd
• 2 x 200yd Freestyle Swim, leave on 03:10 / 200yd

Warm down
• 2 x 100yd Easy Any Stroke, rest 0:20 / 100yd

Run

• 53m 43s
• 5.10 miles
• 10m 31s /Mi

• Health data: Hours slept: 5

Strength

• 10m

Misc core

• Health data: Hours slept: 8.5