Saturday

Swim 4000 yards 1:20 with FAST
500 warm up
450 on 7:30
5X100 on 1:45
350 on 6:00
4X100 on 1:40
250 on 4:30
3X100 on 1:35
150 on 3:00
2X100 on 1:30
50 on 1:00
1X100 on 1:25
300 pull
8X25 IM order
250 cool down

Bike 85 miles in about 4:30 HR 132 142 watts
Plymouth to Dexter and back

Run 4 miles after the bike ride 34:xx HR 139