Bike
60 minutes road or trainer, like last week this is all small chainring work, low effort.
I started at 6am on the trainer. My results are almost identical from last week
Time: 1:00:00
Odo: 60.7 miles
Max: 14.3 mph
Avg: 12.1 mph
Distance: 12.16 miles

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks

Swim
I met with my Aunt Linda again today at the Castle Rock Rec Center. Today was my "race-specific workout. I swam 500 yards in 9:03.52. That is my best time yet. It's too bad the pool wasn't in meters. That is what I am used to.
Warm Up: 100 yards easy
5x50 continuous, odds are breathe every side, evens bilateral
Main: 2x500 yards: 1 is RPE4 (9:19.34), 2 is RPE6 (9:03.52) - PR
Cool Down: 250 yards easy
Total: 1,350 yards