RIDE:
1 hour on the trainer w/ 3 x 10 minute high rpm (95+)
RUN:
30 minutes on the treadmill before swim @ 8.3 1%
SWIM:
4000yds (1 hour)
1300 free
1200 pull w/paddles
3 x 500 #1&2 free #3 free with fins
First swim in 2 months. Did not look at the pace clock.
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