Bike (road) 2:05:00 30.5 mi (4:06 / mi) shoes: Trek
Nice ride out to, down and back the Phantom Trail. Struggled at the beginning but was able to push it a bit at the end. Still a long way to go to become a decent cyclist.
Lift (upper) 20:00 [4]
Same citcuit. It's getting incrementally easier.
Swim (meters) 50:00
Wanted a moderate workout so I went for longer distances and worked on technique. After the typical warmup I did:
400s, 400pwp, 300s, 300pwp, 200s, 200pwp, 100s hard, 100 back (with flip turns) with 30 sec rest between them.