Sorry I am a little behind on the post busy work week, here is where you have to look at the full week in advance and compare that to your actual work week. Improvise and juggle the workouts around so that you are still completing the full week.
Swim, feeling better and getting the feel of the water back, been wearing a drag suit and mentally that has been tough since you are considerbly slower.
Warm up with 5 minutes of easy swimming.
Main set consists of 2400 yards:
Build through from easy to hard pace (2 x 200)
Swim Test Pace. Kick alternative sides down link of pool fins. (1 x 1500)
Optional Swim (1 x 500)
Cool Down with 5 minutes of easy swimming.
easy 8 miles this is not a brick but it seems that on the weekend when ever I swim I go right to the bike. Doing a T1/T2 brick is not that hard doing a T2/T3 is where the toughness comes in.