A Bit

Well the back and spine are a BIT better.
Road the tt bike up to Clements and swam.

bike times are round trip-
time-13min18sec
3.62 miles, I reset my computer a little late.
16,4mph
23.6 max

swim
warm up
100 free
100 drills

100 x2 yards all out rest is equal to how long it takes to swim 100 yards.

1st-1min20 rest 1min20
2nd 1min30 rest 1min30
into
1000yards
19'12"13
cool down same as warm up