c/d (188-132)
calories 385

trainer at 24hour fitness
30min 10.7 miles
5min c/d 1.1

kick w/u
400sw 8.14 (2.03/100)
24s
200 4.15 (2.07/100)
20s
4x100 16s (2.01/2.03/2.04/2.01)
4x50 8s 3.54

Trainer at 24 hour fitness

t2 (treadmill)
3.1m 27.02
10min c/d (170-135)
calories 1189

w/u 2.86m 11.15 (15.25mph ahr 121)
ride 16m 54.58 (17.47mph ahr 156)
.74m 3.09

t2 1.59
1.08m 8.43 (8.04/m ahr 159)
1.97m 14.57 (7.35/m ahr 171)
1.07m 9.38 (9.0/m ahr 160)
c/d (162-128)
calories 1664

w/u 18.19
run 2:42.50
c/d 13.21 (165-139)
calories 2630

w/u 100? kick w/fins
50 swim
m/s 200sw 5.10
27sec rest
4x100 20' (2@4.00, 2.01, 2.03)
4x50 16' (.59, .58, 1.01, 1.00)
4x25 10' (.28, .29, .28, .31)