Swim 4000yds, pull bouy and paddles
I didn't swim hard, just a steady E2 pace. I'm getting faster with the paddles, most 500's with paddles were in the 8:40's, without were near 9:05.
500yds warm up, easy straight
6X500 1,3,5 paddles, 2,4,6 without :30 rest
500 cool down (2X100 alternating kick style every 25, 2X50 breast, 200 swim)
Run 5 miles, tempo, goal - 8:00 min/mile, 39:27 HR 161 bpm
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