Got to swim with just Sarah today and had a terrific workout despite her dusting me on every long set.

2500 Swim Practice @ 01:00:00
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Did a recovery interval run (4 x 400) today on the treadmill. Then did a bit of core after.

5 Mile Interval Run @ 00:46:26

2 Mile WU @ 18:48
129a, 140m

.25 Interval 1 @ 01:51
149a, 157m, 157e

.25 Recovery 1 @ 02:39
135a, 159m, 135e

.25 Interval 2 @ 01:50
149a, 176m, 155e

.25 Recovery 2 @ 02:42
134a, 157m, 133e

.25 Interval 3 @ 01:51
148a, 159m, 157e

.25 Recovery 3 @ 02:43
134a, 158m, 135e

.25 Interval 4 @ 01:49
150a, 169m, 162e

1.25 Cool Down @ 12:09
137a, 162m, 138e

CORE
5 x 1:00 Plank (alternate front and side)