7:00pm  Leisurely ride with Cindy - 44 min. 

Wow, I may break 200 minutes of training this week...heh...I'm lazy...

Form swim - 36:59 min, 1500 yds 
WU: 300 easy (6:25).  'Swim golf' = 6 x 50 on 15 sec rest & count strokes.  Counted 1st 2 (36 strokes + 57 sec = 93, 36 + 56 = 92...bad day).  Then 55, 58, 58, 58.  Much different than Wednesday.  
MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10 sec) moderate (2:04, 2:09, 2:07, 2:07, 2:05). 4 x 50 kick (20 sec) moderate (52, 67, 61, 63).
CD: 200 easy alternating 50 pull, 50 swim (4:44).

9:10pm  Run - 4.58 miles in 44:39.  15 min Z1, 15 min Z2, 10 min Z3, 5 min Z1...neighborhood route:

http://www.beginnertriathlete.com/discussion/training/map.asp?routeid=29772

7:55am Early morning project work...maybe a run tonight...

Finally!  A workout in...

Swim (easy), 26:30, 1000 yds
WU: 200 yds warm up (3:42)
MS: 8 x 50 on 30 sec rest (47, 55, 51, 50, 51, 51, 50, 51)  200 yards of drills (single arm right, single arm left, catch up, bi-lateral) 5:27, 4 x 25 yards fast with 15 sec rest (23, 22, 23, 23).
CD: 100 yards easy cool down (2:12).

Hopefully a bike ride with son #2 after work, and strength work...rain, did nothing...:(