Run - 5.8 mi, 1:05 - 2 mile warmup, 4 x 800 @ 3:20 w/ 3:30 rec (on treadmill), 4 x 400 @ 1:42, 1:46, 1:45, 1:43 w/ 2:30 recovery
Strength - 5 min w/ 15 sec on, 15 off : cable shoulder press, squats with weight, body rows, hanging leg raise
Swim - 4500yd, 1:25 - main set: 9 x 75 w/ every third Back, 15 x 125 w/ every fifth with sighting and 15 sec rec
Thanks to the treadmill I was able to push out consistent 800's at 3:20. My 400's on the track weren't quite as consistent.
It was a good swim. Doing 15 x 125 somehow made the long set go by quickly. It has been a few days since I have swam so my arms were feeling fresh.
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