I took a rest day yesterday - didn't really want to but thought it was more sensible to double up today and have yesterday clear.
1600m swim in 30.35 minutes this morning. I really felt that - not used to the non-stop distance after doing so many swim set sessions. I will need to build more of these into my training plan to build up endurance.
Speed session on the bike tonight - 10 sets of 5 minutes flat out with 2 minutes recovery between them. 3 miles total of warm up and cool down, covering 26 miles in the whole session. Very good - I managed to maintain around 19.5 - 20 miles per hour for all of the 10 sets. Legs are a bit knackered now!