Swim
Endurance
Warm up: 300m
Main: 4x200 pull with 30 seconds rest
8 x 100: (2:04.35, 2:13.83, 2:23.71, 2:12.71, 2:12.56, 2:13.70, 2:15.47, 2:12.34)
Avg 100: 2:13.58
Total Time: 17:48.67
Cool Down: 100 kick
Total: 2,000 meters

I have been changing my workouts for 2 reasons. 1) I am not making it to the pool in enough time. 2) I need to build myself back up.

Bike
Time: 1:26.48
Odo: 362.8 miles
Max: 34.5 mph
Avg: 18.3 mph
Distance: 26.47 miles