Swim 2100yds 40 min, I really like having a pull workout the day after my long run. It works really well for me.
200 warm up
300 pull with paddles 5:00 Swim Interval
6X50 fast :15 Rest, SI 1:00
300 pull
4X50 fast
2X300 pull
2X50 fast
100 cool down
Bike 22.8 1:10:00 kept hr under 140 most of the time. The HRM got kind of screwy, some kind of interference
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