No swim team until January so I went to 24 for my own swim workout. Kept it to a slow/aerobic pace and did not push it hard with any intervals.

2000m Swim @ 01:00:00
500 WU (S, K, P)
500 Swim (every 4th kick)
400 Pull (every 4th scull)
300 IM (K, D, S by 25)
200 Kick (rotate between front with board, side and back)
100 Swim

Went for a treadmill run during lunch. I started out at a 9 min mile pace but could not maintain it and ended up dropping to a 9:30 pace. I did choose a treadmill workout that varied the incline so it was a bit harder -- but my pace was still pretty pokey.

5.5 Mile Run @ 00:52:00
150a, 165m