Training around the Renton Highlands

Hazen High School has a pool: http://www.rentonschools.us/Page/270 I used to live about 100 yds from that school, and took my first life-saving course there when I was much younger. And there's a track in the back that was accessible to the public.

Also you can drop down to Lake Washington for open water (along the shoreline, maybe at Coulon Park.

Lots of good riding in the area -- you're close to Cougar Mountain, May Valley and into Issaquah, cross the plateau north and drop down to the Cedar River Trail and follow that to Maple Valley and beyond.  The two main roads into Issaquah were always dicey when I lived up there, but I don't know how they are now. I don't know how things have built up over the last several years, but there used to be some hidden off-road stuff around the area as well. Just get out and explore.

I think May Valley Road has a little better shoulder than 900, but fast cars on either one.  Once you get through one of those you can ride around Lake Sammamish or up the plateau or out east toward Fall City.  If you're nervous about the cars, I'd suggest driving up a bit closer to Lake Sammamish and starting from there because you'll have real bike lanes.

From Fall City you can go up 202.  Avoid 203 as the shoulder becomes non-existent as you go north, and there are big trucks doing 55.  If you have a gravel bike, you can hit the Snoqualmie Valley Trail which follows 203.  All depending how far you want to ride of course