I did this same sprint last year when I wasn't expecting the bridge on the bike to be as big as it was, and that hurt my run...so I had some unfinished business in Freeport.

Pre race: My friend picked me up at the gym (I was planning on doing my long run after we got back, so I didn't want to arrive at home, drop off my bike, and say "I'm not here yet...that would mean trouble)

I ate a pb&j sandwich, drank coffee and some gatorade.

Got to transition, set up, and ran 3 mi warm up...chewed on a couple of pina colada cliff gummis

Swim: 500m (looked short, but, whatever.) My wave was all women, relays, clydes, athenas, and anyone else who wanted to jump in, I guess. It was crowded, got bumped around a bit, but, meh, 500 m of jousting in the water isn't too bad.
8:07...(improvement over last year's 8:31)

T1: 1:09...wanna get it down under 1:00

Bike: I knew what was coming this time, so I was mentally prepared. When I saw it, I thought, "Alright, it doesn't look quite as bad as I remembered." Got up it, went down it, and then did it again after the turn around. Had to slow to about 4 mp/h behind 3 cars stopping at a stop sign...HELLO! but the same thing happened last year so, whatever.
15 mi: 45:56; 19.6 MP/H...(improvement over last year's 48:28)

T2: 1:32...I know, it looks like I took a nap, BUT, it was just poor planning on my part. I came in, took off my bike shoes, wiped my left foot with my socks, stuck on my sneaker, and realized that I had decided earlier that I would run long after the race (on site), so I needed my socks, since I figured transition wouldn't be open for me to get them...DUH! So I took off my left sneaker and put on my socks, then shoes then out.

Run: Nothing to it, just ran, thanked volunteers and smiled at photographers :)
5k: 24:13 ; 8:04/M (improvement over last year's 26:10)

overall time: 1:20:59
1st in AG!!!
4th overall female!!!
....gotta work on the transitions :)