Swim:

warm up: 300 drills
main set: 4 x 15 minutes
with 50 kick between each set
no cool down (too many people, too few lanes. I just wanted outta there)

I feel better today than yesterday afternoon. I finally stopped sneezing.
Tough run. Mentally and a little physically. I am stoked that even with a 9:1 ratio, I was still sub 10 minute mile. The run was a 1 mile uphill, 1 mile downhill repeat.
1. 9:23 151
2. 8:43 133
3. 9:17 144
4. 9:00 139
5. 9:28 146
6. 9:25 139
7. 9:45 147
8. 9:29 139
9. 9:49 147
10. 9:36 140
11. 9:42 152
12. 9:31 145
13. 9:59 152
14. 9:44 146
15. 8:26 152

Good ride. My coworker showed up, and he is always saying that I just loaf around the lake. I knew he was trying to catch me, so I didn't let him. He looked beat when I finally left the lake

Swim at the pool. It was supposed to be an open water swim before the ride, but there is no way to do this early enough and still finish the ride in any decent amount of time, so I went to the pool.  Tried on the wetsuit and just swam easy. For the last 10 minutes, I practiced a 180 degree turn in the lane (similar to swimming around the buoys at the lake in Virginia.

I think a Carne Asada Burrito + rice and beans is the perfect 4:1 carb to protein recovery food...at least that is what I just told myself

After I swam, I couldn't stop sneezing. I took a butt load of Nyquil, but couldn't fall asleep or stop the snot. I feel like crap.

Brick
This is the start of a rest day. Yeah! I really need tomorrow off.

Leaving work early to get a swim in before picking up the kids for, guess what? Yep, soccer.
 

Swim:
Warm up: 300 swim, kick pull
Main set:
800 pull
20 x 50 (distance per stroke)
Cool down: 200 easy