AM: swim 4000scy. the meat of the main set was:
8x25 all out
4x50 all out
2x100 all out
200 ALL OUT
PM: 1:45 easy/steady ride on the tri bike. should have been easier, but a few folks picked up the pace.
Group road ride with some hard work pulling back breaks. Was to go 3 hours, but a rain storm forced me back in 2.
PM: 30min easy run (fighting a stomach bug)