Short easy spin, then washed and lubed the bike and loaded it in the car.

Morning Swim

Week 3a of Hawkeye's 0 to 1650 in Six Weeks, modified to fit my 15-yard pool:

1X420yds, 12 breath rest
4X105yds, 8 breath rest in between
6X60yds, 4 breath rest in between
6X30yds, 4 breath rest in between

Time includes breathing in between sets.Much more comfortable this morning.

Slow!

Morning Swim

1X420yds, 12 breath rest
4X105yds, 8 breath rest in between
4X60yds, 4 breath rest in between
4X30yds, 4 breath rest in between

Time includes breathing in between sets. Back on Hawkeye's 0 to 1650 in Six Weeks,

Evening Ride
90% Time Trial

Morning Tempo run:
1-mile warmup
Middle 4 miles at 8:50-9:00
0.5 cooldown

Suck a$$ swim. Started doing the 0-1650, only made it through 250 of my 400, leaky goggles and no breath. Swapped goggles and swam a couple hundreds, still gasping for breath. finished with 550 swimming 60 yard freestyle, 15 breast.