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.
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