Tuesday

Run during lunch
6.5 miles 53:16 HR 141
Hilly route near work

Swim after work
I need to work on my short stuff, this was out of "Workouts in a Binder", one of the Anerobic workouts
3150 meters 1:00
Warm up
900 meters (300S,300K,300P)
600 meters (200S,200K,200P)
Main set
6X75 fast on 2:00
300 pull
6X50 fast on 1:10
100 kick
6X50 sprint on 1:30
200 cool down