Here was my training for the week:
Monday: 35 min swim (breathing drills.)
Tuesday: 45 min yoga, 1 min running.
Wednesday: 35 min swim (pulling drills.)
Thursday: 28 minute bike (hill workout.) Very intense. Too intense (lungs hurt the rest of the day.)
Friday: 45 min yoga.
Saturday: 20 min swim (practicing flip turns.) 60 min bike ride, easy Zone 1 ride with friends.
I was really tired at the beginning of the week, I think it was because I got too little rest over the previous weekend. I also overdid it on the ride on Thursday- the hills were steeper than I thought and I stayed in too high a gear. This is my first time doing serious hill work on the bike, so I am still figuring out what my limits are and how hard to go.
On the plus side my back is feeling great- my yoga on Friday had some of the deepest bends I've ever done which was really encouraging.