BIKE: ~40 mins and 12.5 miles
SWIM ~45 mins and 1500y
The bike was the variable gear efforts: 1:20 of medium, :40 of easy, 1:00 of hard gear. These go by fast.
After the bike, I didn't even let myself shower or get fully dressed! I took of the wet clothes then re-dressed in non-work clothes as a way to keep myself from not going to the pool. If nothing else, I would have to go there to shower. It worked :)
Once there, I did my 6x150 WU, focusing on something different each 50. Also did some kick sets in the WU. The MS was supposed to be 600 swim, 600 pull but I knew my arm endurance wasn't up to that. So instead I broke it up into 4x300, pausing at the 100's to let the muscles rest and get focus back. Otherwise I just drill bad, tired habits into the memory. This worked great, I felt smooth and fast with the small break.
Woot!
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