SWIM- straight 2000. Hit the mile @ 28:12, full 2000 in 34:13. Felt smooth and comfortable. Funny how I don't seem to warm up until 1000 or so. Then I get in a groove that I can maintain for a while. Thats a good thing, I guess.
BIKE- 1:00, 125 bpm, with 4x5min z4 intervals @ 3min spin, 183watts, 23.47 miles.