Mon: Core / Swimming, 2 hours total
Tue: 40 mins running w/ 6 x 2 min hard effort
45 mins revving w/ 8 min aero, 2 x 5 min, 10 min aero
1 stair set, 2 hours total
Wed: 1.5 hours swimming 50m pool w/ 4 x 400 warm up, 2 x 1000m free, 100m kick, 3.7km total
2nd 1000m was timed at 18:30 with a 1:51/100m avg
1 hour computrainer, w/ 3 x 8min at 250w, 2.5 hours total.
Thu: 1.5 hours total Core / Swimming
Fri: 1.5 hours Revving / Running
Sat: nothing
Sun: 1 hour
Total 10.5 hours
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