Swim 2400 meters about 50 minutes
600 warm up
300 pull
5X200 50 easy/50 hard
12X25 kick
200 cool down
Bike on trainer 1:15 HR 132 155 watts
Felt good on bike
15 min warm up
10X 2 min hard 1 min easy
10 min spin 150 watts
2X 4 min hard 2 min easy
Cool down with 150 watt spin
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