500 easy
400 drills (one arm, kick, breast)
6 x 100 on 1:50
4 x 100 on 1:45
6 x 100 on 1:50

All 100s were 1:20-1:25. I didn't think I could do this set, so I'm thrilled.

Trainer ride, watching Firefly. Kristina Hendricks, you'll do just fine.
10x 1:00 HARD (300W), 1:00 easy (110W)

Chest press, curls, single leg squats, pushups on ball with crunch between each.

Trainer ride
5x 3:00 hard, 3:00 easy
I'm still watching Firefly episodes.

Gut pain, so I dropped the cooldown mile.
9:55
7:32
9:19
7.26

Longest swim in a LONG time.
500 easy
500 drills (one-arm breast kick)
5x200 on 3:30
5x100 on 1:50
6x50 on 0:55 (fading quick)
200 easy

Windy ride from Fireside to Fireside to Anthem and home.