Trainer ride, easy to moderate.

Transition run on the treadmill.

Ladder!
Warm up for 10 minutes. Starting at a comfortable speed and elevation at .5, every 1 minute up the speed by .2 until you can’t continue and then bring it back down every minute by .4 until you’re at your comfortable speed again. Repeat until your workout is complete.

I did 2 ladders:
6
6.2
6.4
6.6
6.8
7
7.2
7.4
7.6
7.2
6.8
6.4
6
6.2
6.4
6.6
6.8
7
7.4
7.6
7.8

1000 yard time trial.
OUCH

outdoor pool, scy
There was a hottie in blue swimming near me. I'm a creeper!
600 easy to moderate warmup
400 drills: kick, one arm
main set logged separately
500 easy cooldown

From Village at DC Ranch to Stagecoach and Lone Mt.
I got a flat at mile 5 and lost my group. I managed to hook onto another group, but by then I didn't have time to get my whole long ride in. Oh well.

Transition run around DC Ranch.

First 3 miles pushing the double stroller. Then 6 miles through Marriott Desert Ridge.
Every other mile hard.
10:13
9:33
9:50
8:19
9:44
8:01
9:11
7:32
9:08

Is he dead or not?

Trainer
30:00 hard

Watched Party Down. It's getting better.

45° chest press, bent-over row, one-leg squat, triceps pushdown, curl, lateral raise

2x 100 free, 100 breast
3x 50 finger drag, 50 Tarzan
5x 100 hard (1:40-1:47)
4x 100 breast (2:38-2:44)
5x 100 hard DPS (1:43-1:51)
2x 100 easy

Planned 6 miles easy.
Instead did even miles hard. I may regret that tomorrow morning.
9:07
8:15
9:13
8:03
9:16
8:08