Swim
Warm Up: 400m continuous. Last 50 in each 100 is kick (using boggie board)
Main: 8x100 EBEH (each 100=25 easy, 25 build, 25 easy, 25 hard)
1:58.43, 2:03.19, 1:56.59, 1:58.57, 1:59.64, 2:01.64, 2:00.68, 2:01.60
Average: 2:00.04
Total Time: 16:00.34
Cool Down: 6x25, each slower than the last. 29.37, 31.44, 33.18, 32.65, 33.83, 34.55
Average: 32.50
Total Time: 3:15.02
Total: 1,350 meters

Bike
Time: 45:00
Odo: 24.6 miles
Max: 32.4 mph
Avg: 16.4 mph
Distance: 12.31 miles