Swim 3000 meters sets of 200
1000 warm up (200 swim, 200 non free kick, 200 swim, 200 non free kick 200 swim)
3X200 free
3X200 pull
3X200 (25 stroke(fly,back,breast) 175 free)
1X200 pull easy cool down
Run 8.3 miles 1:07:52
Same intervals as last friday
15 min easy
4X.75 at I pace - 4 min easy (7:20, 7:10, 7:00, 6:50)
15 min easy
Much easier to run today than last week, started a little bit easier and finished stronger, legs feel strong with minimal aches and pains.
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