Had my own lane at swim practice this AM but the workout was fun.
WU
200s, 100k
Main Set (Ladder)
400 Pull (every 100 -- 1st backstroke and 4th fast)
300 Reverse IM
200 Free (25 fast, 25 slow)
100 Sprint
01:00 REST
100 Sprint
200 Free (25 slow, 25 fast)
300 IM
400 Pull (every 100 -- 1st backstroke and 4th fast)
CD
100k

Bike Ride Around Mercer Island @ 01:10:00
Rode around Mercer Island at lunch. Did a long WU to get to the area. Then pushed it on West and East Mercer Way at a tempo pace. Beautiful day for a ride!
WU @ 00:24:40
119a 150m 144e
Tempo Pace @ 00:33:21
147a 168m 138e
CD @ 00:12:10
138a 165m 140e