Sat swim + bike + run

WU 300 swim 200 reverse IM
MS
4X225 pull on 4:00
100 IM on 2:00
4X125 on 2:00 decending 1-4
100 IM on 2:00
4X50 on 1:00 25 hard 25 moderate
100 IM
12X25 (1st half half, 2nd half hard, no breather)
3X75 on 1:25
3X75 on 1:20
3X75 on 1:15
3X75 on 1:10
CD 200
Post CD 200

4000 yards

Bike 1:30 on trainer...that was as much as I could handle.

Run 42 min 5.1 miles on Hines drive