swim 2000yds... Warm-up: 100IM, 50, 100, 150 all with fins on but no kick. I used the fins to straighten my form and point my toes. It really helped my workout with faster times.
Workout: 16x25 on 30sec, 10x50 on 1:00, 5x100 on 2:00, 10x50 on 1:00 with fins, no kicking, 12x25 on 20sec with fins no kicking, and a 200 under 3:00 (2:56)
Transition run after my swim. Started at 6.5 mph, increased 0.2 mph every 0.3 mile until I got to 7.5 mph at 1.5 mile. I held 7.5 mph to mile 3. Used the last tenth to slow down. | 