Morning Tempo run:
1-mile warmup
Middle 4 miles at 8:45-9:00
0.50 cooldown

Morning Swim

Week 4a of Hawkeye's 0 to 1650 in Six Weeks, modified to fit my 15-yard pool:

1X600yds, 10 breath rest
1X300yds, 8 breath rest
4X105yds, 6 breath rest in between
4X60yds, 4 breath rest in between

Time includes breathing in between sets.

Time approximate, stopped my watch accidentally at one point.

Afternoon ride

Morning Swim

Week 4a of Hawkeye's 0 to 1650 in Six Weeks, modified to fit my 15-yard pool:

1X600yds, 10 breath rest
1X300yds, 8 breath rest
4X105yds, 6 breath rest in between
4X60yds, 4 breath rest in between

Time includes breathing in between sets.

Good one.