Swim

• 58m
• 3200.00 meters
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3200 straight swim

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Swim

• 1h 06m
• 3000.00 meters
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Sprint session
Warm up
400 swim, 300 kick, 200 drills, 100 swim easy
4x100 as 25 back/25 drill, 50 swim on 15" rest
Main set
16x50 as 1 fast, 2 easy on 20" rest
400 pull easy, 1 minute rest
200 swim fast
Cool down
200 swim fast

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Bike

• 1h 28m
• 31.50 miles
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Turbo
Warm up
15-20 minutes, 6x50" fast spin, 1:10 easy
Main set
12/10/8 minutes all steady at HR#3 mid
3 minutes recovery after each, in aero at 85-95 rpm
4x20" very fast spin, 1:40 easy
Cool down
15-20 minutes

Run

• 40m
• 4.55 miles
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treadmill transition run

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 5

Bike

• 1h 30m
• 33.50 miles
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trainer

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9.5 Overall Workout: 3

Bike

• 1h 00m
• 20.00 miles
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trainer

Run

• 1h 07m
• 6.83 miles
• -----

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3