6:00 am swim: 

Wow UGLY! Was not fealing it today.  Nothing about this swim felt good.  Still Feel tired. 

350 warm up: 5:20
10 x 25 drill: 4 catch up, 4 finger drag, 2 closed fists
4×100 5 sec rest: 1:21, 1:25, 1:26, 1:26
7x 100 1 minute rest:  1:18, 1:14, 1:15, 1:15, 1:16, 1:13, 1:13
350 Cool down: 5:12

Evening Ride:

Could not go until evening, it was raining, and I was tired.  Road on trainer for only an hour.  I made a good workout of it.  Still did the 2×14 at threshold I got my HR up to 160 average  during these periods.  1 hour HR average 143.

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