Swim 4000 meters
800 warm up
6X500 Alternate between 100 fast/100 easy and 500 pull
200 cool down
Felt good during the swim, the whole thing took me just under 1:20. For the 500's I was comming in around 8:15 for the faster ones and 8:25 for the pulls while allways leaving on 9:00. I know I had an extra 30 sec break in there somewhere since I started off the main set on the bottom and finished on the top.
Run 2 miles on the Treadmill.
A combination of treadmill running, being tired from the swim and the F-its shortened the run.
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