45 minutes on the bike(12.2 miles). 1500 yards in the pool. --500 continuous warm up, made it under 10 minutes for the first time ever, 4x 100 on the 3:00 clock, 10 x 50 on the 1:30 clock, 100 cooldown. took kids swimmin for an hours. JulieC basically on the clock means a new repeat starts every 3 minutes or 1:30 or whatever--so the faster you swim the more rest you get or the slower you swim you get less rest between repeats.
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