Swimming1:20:00 [4] 3.05 km (26:14 / km) slept:7.0
400 fr w/ 6 second delay before rotating onto stomach off each wall.
6x50 on 1:15, odds ba, evens br
400 fr w/ no breathing allowed outside of flags.
7x100 fr on 1:45
16x25 kick w/ fins on :35
100 fr ez
7x100 fr on 1:45
50 br cd
8x25 kick on :40
4x100 fr as 75 hard, 25 easy on 2:15
100 fr ez
2x [4x50 I'M drill on 1:15, 4x25 fr breathing 3, 5, 7, 9 on :45, 100 fr Sprint on 2:15]
5x100 fr with a rotating 25 sprint kick on 2:15
100 fr ez
3x100 IM with fins on 2:00
100 fr cd
6 PM
Road Bike1:00:55 16.5 mi (16.3 mph) ahr:123 max:150
Intended to do something more structured but could feel burn in quads still so easy spin while messing with Zwift.
200 fr wu
4x75 as 50 fr, 25 kick on 1:20
4x150 fr w/ 6 beat kick on 2:20
20x25 kick, no fins
100 fr ez
4x50 as 25 fr, 25 kick sprint on 1:10
100 fr cd
Seems like there was more but its not coming to me.