Swim
Time Trial (Assess Fitness)
Warm up: 200 meter swim
8x50 w/ 15 sec rest: 55.85, 56.11, 56.51, 56.66, 53.58, 58.19, 55.89, 56.61
Avg 50m: 56.18
Main: 500 meters (time trial) for time: 10:38.26 (4:04.37, 4:32.83, 2:01.06)
Cool Down: 300 meters
Total: 1,400 meters

This was not my best 500m swim, but not my worst. My best was on 7/29/07. The time was 10:09.63. I have improved quite a bit from a year ago. I did a TT on 10/13/06 and my time was 12:38. I would have swam much faster today, but I also did 8x50's at a pretty fast pace.

Bike
Stationary Bike
Warm up: 10 min
Main: 4 min at 100RPM, 4 min at 110 RPM, 2 min at 120 RPM or highest sustainable RPM
Cool down: 10 min

Time: 30:00
Distance: 16.2 miles
Calories burned: 275
Min HR: 93
Max HR: 160