Endurance
Continuous Swim
45
2150
WU: Warm up 200 easy free, 50 easy kickboard.
MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
CD: End on last 200 of set using easy, slow stroke for cool down.

Cut the swim a little short.  Right shoulder got tight and tender.  Started to affect my stroke.  Need to do some of the PT work to strengthen it back up again.

I rediscovered a love for running today.  I went on a completely new route and it made all the difference in the world.  It was beautiful.  Nice evening run in the dark.  Now I am off to meet my lovely wife at the bar for a drink and some food.  Have a great weekend everyone.

Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Run Base
Endurance
40
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Trainer
Efficiency
55
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
CD: 10'

This was a hard one.