Yep - my "training ride" - the one with the hills - about 20 miles followed by a nice swim. There is a lady I know (in her 50's) who, a couple of years ago, was scared of the deep end, and could not do free style. Well, she took some lessons, and has been working hard and today I watched her swim laps free style in the deep end. She and I are both proud of her!! I love successes like this - bicycling, swimming, no matter.