Swimming 1:30:00 [3] 3.4 km (26:28 / km)
MTC Swim with Coach Stephanie. Warm up 10 x 50 free/choice, alternated back, beast, fly. Locomotive 500 m Main Set 2 x ( 4 x100m paddle on 2:15, 4 x 25 fast on 1:00) & 2 x (4 x100m swim descending, 4 x 25 fast on 1:00) 2 x100m and 4 x 25 fast, Cool down 4 x 25 no breathe.
Feel reasonable. Swim 100m on 1:54 to 1:57. 25 m times ranged from 0:20 to 0:27. Swam all 25m with no breathe but long rest.
Cycling (Road Bike) 39:40 [3] 17.0 km (2:20 / km)
shoes: Carnac TRS7
Took tri bike out Indian Line and up Mississauga Road. Flat tire on the way home, perhaps as a result of lower air pressure. Bike speed was 26 kmh going there and over 30 kmh coming home. Legs felt heavy after spending 3 days in Cleveland at STLE show.