Bike
60 minutes, try to find some hills to play on today keeping seated throughout.
There is still quite a bit of snow/ice outside so I was on the trainer. I will probably be on the trainer for another month or more. I was watching "Davy Crockett, King of the Wild Frontier" today.
Time: 1:00:00
Odo: 128.8 Miles
Max: 27.7 mph
Avg: 18.0 mph
Distance: 18.03 Miles

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

Swim
Race-specific
I went to Castle Rock today for a swim. I am not sure where my coach was today? Oh well. I did my swim workout anyways. The pool is in yards, so my swim times were a little faster than the Utah Pool.
Warm Up: 4 x 75, last 25 in each is backstroke
Main: 3 x 400, 1 is RPE3, 2 is RPE4, 3 is RPE5
(8:23.52, 7:52.49, 7:23.27)
Average Time: 7:53.09
Cool Down: 150 easy
Total: 1,650 yards