400 warm up.
100's x 4 sprints. Times were 1:30, 1:35, 1:40, 1:45. I got progressively tired..lol! issues with my goggles a little but all in all a good quick workout that got my heart rate up.
Rode my road bike in my valley and did a lot of hills. Felt really strong on my ride. My legs are definitely better this week. After about 45 minutes started getting mild knee pain in my left so I eased up.
Went to ala moana beach park and did an open water swim. It's been awhile since I've been in the ocean and this felt great! no worries about sharks cause the area has man made reef borders. Felt really strong and fast in the ocean! so different from swimming in a pool.