Run 20 minutes during lunch...that is all I could take :P 2.3 miles HR 136
Swim long after work
5200 meters
800 warm up
3X300 pull,swim,pull
6X200 free decending 3's on 3:50
2X250 pull :20 rest
12X100 free decending 5's on 1:55
8X50 on 1:00 decending 4's
200 cool down
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