Focus: Run and swim more.
Monday: 5km row session around 30mins. Easy HR average 117bpm.
Tuesday: Swim in morning around 30mins. 1200m
Wed: Swim in morning around 30mins. 1300m. Short evening bike ride around 40mins. Full moon. No group showed up.
Thursday: Walk in park and brief swim although too many people a problem.
Friday: Swim around 1800m. Steady swim.
Sat: Rest day
Sun: Morning swim around 1500m: 500m breaststroke, 500m freestyle, 500m mix 25m sprints freestyle, 25m active recover breaststroke.
Total: 7 sessions (3.5+ hours) Run (0 sessions, 0hrs ); Swim (5 sessions, 2.5hrs); Bike (1 sessions, 40mins); Row (1 session, 30mins)