Bike 30:00 [3] 7.5 km (4:00 / km)
Bike to swim practice. Add a few hills and single track in there.
Swimming 1:00:00 [3] 3.0 km (20:00 / km)
Swimming! Felt like crap at first then totally came back. Swapped last set for kick w/ fins to work crap outta legs.
3000 meters
Core 15:00 [3]
Poole exercises
Pull-ups, sit-ups, v-sits, dips x 3
Bike 20:00 [3] 5.0 km (4:00 / km)
Bike home from swimming