Swim:
Warm up: 50/100/200
Speed Work 10x100 with ~15secs between intervals
Recovery 500yards
Speed Work 200(20sec)150(15)100(10)50
Total Yards 2350
Swim was good, the recovery between the 100s was a little long but I was still breathing heavy as I started each set. It was good to push myself as I really wanted to stop after the 6th interval. The second round of speed work went really well.
Came home and took my dog for a 1.6 mile run, I didn't time it but it felt like a 8:30 pace.
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