Biked to the SHAQ to swim. Focused on drills for 4700 yds in 1:40. 1000 warm-up, 3 sets of 4X50 (1:00), 4X100 (2:00), 2X200 (4:00), and 200 pull. My times for the 50's ave between 38 and 40 sec, 100 ave around 1:21, and 200 ave around 2:48. Cool down was 100 IM. Biked with a 18.3 pace going up to the SHAQ and a 22 pace coming back. Ran 3.2 miles easy for transition. Good workout today!
IM tempo run... 1.5 mile warm-up, 3X1 milers with a 3 min zippy walk between each mile repeat, and 1 mile cool down. Mile splits: 7:41, 7:39, 7:20. Ran too fast, zippy walks were around a 13:00 pace for quater mile distances. Over-all still a good run even though this was not realistic for IM.