Saturday (continued)

Swim 4000 meters
800 warm up
Moderate
300 straight :25 rest
300 (50 hard / 50 easy) :25 rest
2X150 pull
4X75 :10 rest
6X50 :10 rest

200 straight :25 rest
200 (50 hard / 50 easy) :25 rest
2X100 Pull
4X50 :10 rest
8X25 :10 rest

100 sprint :45 rest (1:25)
2X50 sprint :30 rest
4X25 sprint :30 rest

200 cool down + 200 to get to 4K

More to follow, I just had lunch :)

Here's more
Bike 1:05 on trainer 142 watts HR 127
An interesting indoor ride again. These have been working well for me.
15 min warm up
10X2 min hard (180 watts) 1 min easy
3X4 min hard (180 watts) 2 min easy

Run on Hines drive in the cold
6.4 miles 54:23 HR 143