AM: swim. 3700scy, main set was 15x100 descending 1-5, 6-10 and 11-15 from ~1:23 to 1:14 on 1:45.
Then a short 20min "jog"
PM: 2:15 ride. With a pretty solid set of 2x12min at .9 of FTP, spin 15min (to get to a better road) then 45min continual at IM watts in the aero position. 30min t-run to wrap it up.