Another two day update

Monday's swim:
After warming up and pulling 10 x 50m on 1 min., my main set included 10 broken 250m's, each of which included 100m hard, 75m cruising, 50m all out, and 25m easy. At the beginning of the workout, my 100m time was 1:35, but it dropped to 1:38 or 1:39 by the end. I'd leave on 1:45 or 1:50 for the 75m and come in around 3:05 to 3:15. My 50m time was 45 sec initially, but dropped to 48 sec. by the end. It was not an easy swim - by the end I was just muscling through the water without being able to get myself to breath hard.

Tuesday's run + bike:
I did the run in the morning, and it went fine. I could feel some lingering soreness in my legs, but nothing too bad. My HR average was 140 bpm, so I could probably have taken it a bit easier, thought I'm not working very hard at that pace.

In the evening, I did the interval trainer ride with 4 x 15 minutes. I averaged 149, 150, 154 and 155 bpm for the respective sets, but it wasn't easy. My legs were pretty shot afterwards.