Swim 4.9k in 70 Minutes Yeah Yeah Yeah It Was a VO2 Max Effort

On Thursday I had a half rest day so I did one hour of gym work all just both my own body weight with some bands here in our garden and then we went to come again the 50 meter pool where did a long swim. My longest swim maybe ever for sure this season which was 7.4k and one hour 55 as I said last episode I usually don't often swim longer than 5 5.5k but this time I went for a long one especially since I always have to drive to cut I want to make the most out of it. The bike ride was 109k heading bit into the mountain so it took us four hours this ride was not spectacular just easy with the boys