Swim 3700yds, a modified workout from Gordo's site. I made it a little easier by swimming the 100's with a pull bouy. I took about 5 seconds between each distance. All the distances were at a 1:40 pace or beter.
500 warm up
200 Swim 100 pull
300 Swim 100 pull
400 Swim 100 pull
500 Swim 100 pull
400 Swim 100 pull
300 Swim 100 pull
200 Swim 100 pull
200 cool down
Run 3 miles in 24:10 HR 153 and did a lot of stretching afterwards. I met a nice lady named Linda and extended my stretching session to keep talking to her.
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