Swim to Bike:
200Y warmup, 100 Pull/paddles, 100 catchup drill, 100 IM
5 x 50 fast: 47/52/58/104/102, 50 back
Very tired during most of this workout...but it gets worse..
run: 2 mile warmup. 3 x 100 meter hill sprints, 2 x 200 meter hill sprints
this kept getting harder and harder. by the last 200 I was certain there was more lactic acid in my blood stream than ever before. I guess that's good.
PM: 2 hour bike (carlsbad - oceanside and back el camino real) - felt great.