Had a hard time this morning getting into swim practice. But Emily gave me the suggestion of remembering to extend further in my stroke -- and told us all that we needed to take a stroke after our flip turn before we breathe for optimal speed. So I focused on that today.

2600 yard Swim @ 01:00:00

Did my 4 mile tempo run this afternoon and it did kick my butt. But I suppose in a good way...

WU 1 Mile @ 09:19
132a 146m 142e

Main Set 4 Miles @ 32:00 (8 Minute Pace)
163a 170m 170e

CD .25 Miles @ 04:23 Walk
132a 170m 118e