Bike commute - to swimming, work and then home.

Got to the pool and realized I forgot my goggles - fortunately I was able to borrow a pair and it wasn't a wasted trip to the pool.
500m warmup
200 free
200 non-free
100 pull/scull

(w paddles)
4x25 back 6k1p
50 back
4x25 breast 2k1p
50 breast
4x25 free 6k1p
50 free

16x100 as
1st low stroke count
2nd build
3rd and 4th fast
Was holding sub 1:40 for all fast except the last 2 (1:42, 1:44). Solid workout :)

200 swim
50 breast

Hill Repeats - Vindicator
10' wu
5x2' climb 3' RI
10' cd

Bike commute

6x100
1st 50 6k1p/50 free
2nd 50 6k1p back/50 back
3rd 50 breast/50 free

12x25 turns

3x300
1st build/2nd fast/3rd long

600 swim steady (actually did 550 in 9:10)

100 cd

Dryland

Bike commute - had a rabbit this morning (guy on a road bike was ahead of me) so I chased all the way to work :)

800's
15' wu
4x800/400RI (holding 3'/2'RI)
4' cd

A, B and C's

Bike commute - to swimming, to school, home.

4x150 as
100 free 50 kick on side
50 br/50 b/50 free all pull
(Missed last 50)
12x25 on 45"
odds 12.5 scull/12.5 build
evens 20 free/5 kick fast
10x50 sprint on 2'
(all under 44")
3x300 with 30" rest
1st - 2x(50 6k1p/100 free)
2nd - 100 free/100 br/100 free
3rd - pull w paddles (50 free/50 br/50 b)
100 double arm back

Zone 2 - with the dog - Adistar
Felt good, knee was loose, no pain this evening.

Outside :) - Trek
Did the Cow Bay Loop (to Hartlen Point) - pretty windy at some points which was nice and bad depending; overall a pretty solid ride.

Just a quick spin on the single speed; first chance to get out on it since I built it up. Few issues to resolve before it becomes the commuter.

Zone 2 - Allegra
Felt good for all but the last 4:30 - right knee started to tighten up :(
Out - 17:00
Back - 17:00