ez recovery swim - 2k straight. focused on roll and pushing chest into the water.

recovery ride on trainer: 15min warmup w/ PUs and 1 legs, 12x 1min high cadence/small ring w/ 30sec RI, cool w/ 1 legs and spinouts

aerobic ride thru barton creek/bee caves out to the dam and back on 360 back thru barton creek. windy at times but good ride get the legs stronger.

afternoon tempo run: ran first 4miles little over 7min pace and last 2.5miles little over 6:15 pace. run felt good once i got going.

morning swim (END): 600mix, 200kick, 4x50chest M/S: 8x200 SI 3min (avg 2:44), 400pull, 100kick, 200mix ez

ez ride at veloway

morning swim: 500mix, 3x50chest, 3x50 1arms, 3x50catchups, 150ez, 500pull DPS, 100ez, 8x25fast w/ 10sec RI, 100ez

steady state around around town lake after work.

upper body and leg weights at lunch

ez ride at lunch on spin bike

core workout

evening trainer ride: 15min warmup w/ PUs and 1 legs M/S: 15min Z2/10min Z3/5min Z4 w/ 5min RI, 5min cool

ez t-run after trainer ride

upper body and leg weights at lunch

morning ride on trainer: 20min warm w/ 1 legs, 20min Z2 effort

ez lunch run

evening ride on trainer: 20min warm w/ 1 legs, 20min Z2, 5min cool