Swim: 4 lengths warm up; 16 lengths as drill one direction full stroke back; 2/4/8/16/30 lengths then an 8 length swim down of various strokes. 88 lengths altogether.
Totals: Run: 148.5 miles Bike: 199.7 miles Swim: 10.19 miles (656 lengths)
20 lengths of warm up and drills then sets of 3 sets of (5x100m with reducing rests) starting on progressively shorter turnaround times. Then kicked hard for a length 2 slow and another fast kick and cooled down with 2 sets of one length back, drill, breast.
Total 90 lengths today.
Yearly totals:
Run: 156.4 miles Bike: 199.7 miles Swim: 12.58 miles (810 lengths)