Welcome back!
Water exit from the Black Diamond Triathlon. That swim was cold and long.
Today was a great day at the gym and on the road. I started the day with a timed 5k. I was able to eek out a 17:30 5k which ain’t shabby at all. If I can throw a time like that down at a race I wouldn’t have to look back much. After the run I hit up the gym for a nice 3000 yard swim. After a few hours of rest I went back to the gym for a 45 minute 10K run then hit the pool again for a 1000 yard cool-down. Sadly I didn’t have time to work on the bike. Tomorrow Ill be more diligent 
Here is the Swim workout layouts
10×50’s, 500, 500, 500, 10×50’s, 20×25’s
10×50’s, 500 (race pace)
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