Swim
Speed Day
Warm Up: 400m continuous, last 50 in each 100 is kick
Main: 8 x 100 EBEH (easy 100 = 25 easy, 25 build, 25 easy, 25 hard)
(1:56.37, 1:56.09, 1:55.13, 1:57.77, 1:56.76, 1:55.86, 1:58.13) - missed 1?
Average: 1:56.59
Cool Down: 6 x 25 each slower than last
(25.19, 27.29, 28.72, 28.41, 31.05, 30.15)
Total: 1,350 meters

Bike
45 minutes low effort. Try to get this in right after swim workout. Take in fluids within 10 minutes to see how sensitive your stomach is to intake after swim effort -- note this for starting fluid intake on race days

Time: 45:00
Odo: 140.2 Miles
Max: 19.4 mph
Avg: 15.2 mph
Distance: 11.38 Miles

It was a good day today. I was at the gym and in the pool before 5:45 am. I worked hard on the swim. I either missed 1 x 100m swim or I didn't clock it with my watch? I gave myself 15-20 seconds rest between each repeat. I was very consistent with my time and very happy. I can't wait till I start swimming 100's in under 1:50.

I quickly change and drove back home and hopped on my back. I would say it was about 15 minutes total transition time. I wanted to make sure I had enough time to do the bike. I had no problems with the gatorade that I drank!