swim - 500 of drills to warmup, then swim 500 in 8: followed by 600 as 50 fast 50 easy. i always like that kind of workout! then 4 - 50s on 15 seconds rest. i was swimming them in about 42 seconds. then 6 - 50s as distance per stroke. this slowed my efforts down to 48-50 seconds. 400 of drills to cool down.
bike - 16.85 miles with 1, 190 ft of climbing in 1:10. avg 14.3 avg hr 144 ma 163.
felt like a good training day overall. knee is hanging in there. feeling going about that!