Swim 5000 meters...Yes 5K
800 warm up (200S,100K,200P,100K,200S)
1500 as 10laps, 9, 8, 7, 6, 5, 5, 4, 3, 2, 1 with 15 sec between
1000 (100K,200S,100K,200P,100K,200S,100K)
1500 again as 10laps, 9, 8, 7, 6, 5, 5, 4, 3, 2, 1 with 15 sec between
200 cool down
Bike Cycle 60 spin class HR 131
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