Notes
Bike: Looking mainly for smooth balanced pedaling not huge resistance but also included 5 minutes at level 16. After warmup mostly level 15, cad 92+, 4 power bars. Felt pretty good.
Weights: Hip abduction and adduction at normal 180/150 seems OK. Back extensions.
Swim: Mtb yesterday may have taken a little out of the upper body. Easy swimming, short pace intervals and 3 or 4 50's.