Swim
Warm up, 500 choice
Main set, Drills and dry land cores
Run
Poplar Plains Hill Repeat, 11 reps
Warm up 21 min
1'58 (Max HR 169), 2'04 (173), 2'01 (176), 1'59 (177), 1'59 (178), 2'03 (176), 2'01 (176), 2'04 (176), 2'03 (176), 2'03 (175), 2'00 (176),
Cool down 23 min
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