trainer ride: 20min warm, 40min high cadence Z2 (HR 117), 10min ez

morning swim: 500mix, 200kick w/ fins, 200sidekicks w/ fins, 100ez, M/S: 5x300 N/S w/ pull on the odds (SI 4:45 hold 4:10-4:15), 10x100fast (SI 1:30 hold 1:18), 100kick, 200ez
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goal until BSLT is to swim hard and often.

trainer ride: 20min warm, 12/8/4min big ring strength intervals w/ 4min RI, 5x2min small ring (90sec fast/30sec ez), cool

late lunch swim: 600mix, 400drills, 500pull (50mod/50ez), 100ez

evening run: neg split by a little over 2min
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cadence felt great but quads were i little tender near the end

evening ride at veloway (6laps) with some pickups

ez run at lunch to burn some work stress