swim: masters practice
8x50 kick/swim then drill/swim in IM order
8x25 free in sets of 4 taking one fewer breath each time
6x100 free 3 moderate, 2 build, one for time (2:15)
200 cool down
for a total of 1800 yards or 1646 meters
bike: 19 miles, hilly, in 1:27, ate a peanut butter and jelly sandwich.
ate one gel
run: 6.2 miles in 1:19
I had about 40 minutes between the swim and bike and maybe 25 minutes between the bike and run, but still, I did roughly the distances of the June 11 race all in one morning and lived to tell the tale (and even managed even splits on the run).