Monday Swim, Tuesday Run/Ride

Monday:
Swim 4000 meter 71 minutes
500 wu pull easy
3000 continuous swim, slightly negatively splitting each 1000
500 pull cd with hand paddles.

Tuesday:

Afternoon run, 6 miles Z2 ave (7:15-7:45)
Then Spin 40 minutes Z2 on Computrainer with 2 X 4 min power Z3 (250 W) efforts locking power and holding cadence at 60. 2 minutes rest between each.
Then 6 X 30 seconds each leg, single leg intervals. Locked watts at 200. Alternated the cadence between each at 50 and 70. Man, 50 cadence at 200 watts single leg thrashes the legs a bit.