Open Water Swim practice - 30 min
50m, 100m warmup
then 350m non stop.
500m non stop
Felt ok today. First 350 was rough. If I don't warmup properly I can't relax. After doing the 350m, the 500m felt muuuuuch easier.
T- less than 5 min
Bike 45 min - 3 x 15 min - ad effort per 15 min to max speed/low tension last 15 min
Out the door and on the bike in 3:00
Followed the same loop several times. Was able to keep the intensity consistent and slowly increase. Good session.
Run 30 min @ 70% effort
Covered about 3.5 miles. Ran on pavement but some tough hills. Felt good. Body feels better today.