Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and maybe a group ride. Be smart!

WU: 200 swim, 100 drill/swim, 200 pull, 100 pull/swim, 200 swim. 4x50 with 20" RI.
MS 100/200/300/400/300/200/100 at T-pace. 100 ez. 6x50 kick
CD: 200

Didn't finish. Legs really cramping after 1,000y and got tired. No biggie, working nights as well.

On my way home from the gym and really screwed up in an intersection. Too much to explain but all it takes is not taking your time and the season is over!!

Broken collar bone.  

OFF!

Calves a little sore from leg day.  Need to go easier on em.

Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise.

WU: 10'
Treadmill. Hill repeats on 10' to Z4 then back to low Z2.
CD: 10'

A little sore from leg W/O yesterday but not bad.  Storms and just really tired from safety meetings at work prevented the 60' bike ride today.

WU: 3x100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim .
MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s.
CD: 200 kick easy. 100 swim good form.

Screwed by pushing STOP instead of LAP on my new Garmin. figured it out about halfway through my 1K swim. :(

A little stretching afterwards.
Each rep has 30-60" rest.
Slow and controlled.

90' ride on a flat to rolling course. Keep HR in Zone 1-2. Easy on the pedals and just get some time in the saddle.

Blah!  Called into work last night.  Looks like I'm starting my seven night run a couple of days early.

WU: 400
MS:
3x200 with 20" rest
2x50 on 1:30 (fast)
2x200 with 20" rest
CD: 200 warm-down (easy)

Treadmill
WU: 10'
MS:
10' @ high Z1
10' @ Mid Z2 (race pace)
10' @ high Z1
CD: 10'