I was a little rushed to get all this stuff in cuz I had some important things to do in the evening but I did it.
Ran during lunch 3 miles, 25:50, basically an easy run to get a fifth run in for the week, no HRM, just comfortable running without any pressure since it wasn't the focus of the day's training.
Swim after work, 4000yds, 1:25:00, E2
500 pre warm up
6X75 :20 rest warm up
2X200 swim
100 moderate
2X300 swim
100 moderate
2X400 swim
100 moderate
500 pre cool down
6X75 last 25 non-free cool down
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