500 @7:28
100 kick fins/board
10x50 on :45 (:37-:39)
100 kick fins/board
10x100 on 1:30 (1:18-1:20)
100 kick fins/board
5x200 on 3:00 (2:50's)
100 kick fins/board
3x500 on 8:00 descending (7:35, 7:20, 7:10)
300 pull
300ez

Ouch!

6 - 10oz bottles of water
6 - Shot Bloc's

48oz Water
2 Scoops HEED
2 Gu's

2535 ft Climbing
82 RPM's Avg

pickup run 9:00-8:00 min pace

500 @7:24
100k fins/board
6x50 on :50 (:34-:35)
100k fins/board
6x100 on 1:30 (1:18, 1:18, 1:19, 1:18, 1:20, 1:20)
200ez
4x800 on 12:00 (11:26, 11:31, 11:38, 11:51)
50ez

Endurance swim. I faded the last 800 but still happy with it.

36oz Water
1 Scoop HEED

1871ft climbing
82 RPM's Avg

Ez brick swim

4x500 on 8:00 (7:30's)

500 @7:28
100 kick fins/board
10x50 on :50 (:38-:41)
100 kick fins/board
5x100 on 1:30 (1:21, 1:21, 1:23, 1:26, 1:25 2:42)
2x300p w/paddles/300s
3x100 on 1:30 (1:20, 1:21, 1:21)
50ez