This week's training so far.

Monday:
Bike to work at nice steady cadence of 88. Good spinning to keep legs fresh.
Lunchtime swim - 1600m in 32 minutes - nice and steady swim focus on slow stroke.
Got picked up as feeling sick with dodgy stomach, slept when home ad woke feeling much better.

Tuesday
Early morning swim - good 50 minute session broken into small sections - 100m, 200m, 400m 200m, 100m etc. Best 200m was 3 mins 40 secs. Very pleased as not going all out, working on stroke and smoothness and low stroke count per 25m.
Bike to work slow and steady pace, high cadence.
Lunchtime run - warm up 2 miles. Just over 7 miles in 54 minutes. Good steady pace, legs strong.
Bike home - steady.

Wednesday
bike to work
lunchtime swim - broke 50 minute session down into smaller chunks of time, swimming at 8 minutes and then rest for 30 secs then off again. More of a recovery session than hard effort.
bike home.

To come this week - swim session, brick session, run session, turbo/roller session and then South Downs cyclo-sportive on Sunday - 155km.