Strength workout - push ups, assisted pull ups, ab throw, ab twist - 5 min each w/ 15 sec on, 15 sec off
I decided to make this mostly a rest day since my leg muscles are sore from the half marathon. I took a much-needed 2 1/2 hour afternoon nap.
Swim - about 2 miles in Lake Wingra, 1:20 - easy pace
Bike - about 13 miles, 60 min - easy ride including 3 x 2:15 single leg drills (each leg)
Transition practice - bike mounting and dismounting with shoes attached to bike