Sunday Mar 21

afternoon bike- 2+ hours, 35 mi- super chill, recovery and fun! With robin and dustin (dustin way out in front the whole time circling back to get us- sorry dustin!)

pm swim- 5k, main set was dustin's w/o: 500 hard (6:08), 5oo easy (7:04) both on 7:30, 5x200 (all 2:28-2:29) on 2:40, 10x100- 2 hard, 1 easy, repeat all on 1:40 (hard 100's all 1:08-1:09)
felt better today...not as swim discouraged but I need to swim more!

congrats to wes for a great sermon given in Jamacia! apparently he blew the crowd away =)