No warmup
1 - Swim 500 yds straight keeping each 100 yd increment within 3" of each other.
2 - Swim 500 yds pull w/ paddles keeping each 100 yd increment with 3" of each other.
3 - Swim 500 yds straight - same as first 500 yd straight. 30" rest between each.
5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" rest).

WU: 20'
MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CD: 6' cool down.

Hot diggity dog!  I broke the 10 mile barrier.  Never, ever run that far in my life.  And I felt good.  Toes still giving me issues, but legs were great.  I mean really great.  I felt awesome. 

Now I get to assemble the Air Caddy for my bike to ship it to RAGBRAI tomorrow.  Getting closer. :)

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest �score?� (Ex: 43 strokes + 45� = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10�) moderate. 4 x 50 kick (20�) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Stay with a smooth pedaling stroke and keep your HR aerobic!

I really need to go to yoga more often.  That felt so good.

Breakthrough: Cruise intervals.
WU: 10'.
MS: On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!
CD: 10'