Swam 1 mile in the pool for 35 munites. I did a 500 warm-up, 5X50, 250 cool own, 5X100, 250 cool down. I did my 50's at 40 sec and rested 20 sec, and 100's at 1:30 with 30 sec rest.
Ran at the Rec Center after my swim. I started easy at a 9:50 pace and slowly progressed to an 8:40 pace. I did some 100m farleks during the 4th mile and a 200 and 400 meter 7:30 pace during the 5th mile. | 