Swim, Bike, Run in Aliso

It's official. I'll be in Denver for a few months during the week starting in the next 7-10 days. Not a short commute, but it will be good to be on a project again. I'll have to figure out how to ensure that good training continues.

This morning I did the 5:45am Soka University swimming workout. It consisted of:
600 yd warm-up (with a strange pattern of back, breast and free)
With fins:
1 x 200 yd last 25 sprint
2 x 150 yds last 50 sprint
3 x 100 yds last 75 sprint
4 x 50 yd sprints
12 x 25 kick (1 easy 2 fast, 4 repeats)
With paddles:
100 yards easy
1 x 25
1 x 50
1 x 75
2 x 100
1 x 75
1 x 50
1 x 25
With fins:
4 x 75 kick
200 cool down
= 3,000 yards

I came home, got kids breakfast, took kids to school, made some work arrangements and then did the Laguna Canyon bike/run. I ride my moutain bike to the Aliso & Wood Canyon Wilderness Park trailhead at the top of Laguna Canyon and then run to the Top of the World Park in Laguna Beach and back. It is a beautiful run with sweeping views of the Saddleback Valley and Pacific Ocean out to Catalina. It is a 4 mile round trip ride and 4 mile round trip run. At Top of the World Park. That is Catalina Island on the Horizon.

Here is my half-way commentary: