Another day....

Tuesday lunch time tempo run
10 min warm up mile
5 min easy pace 9:40
10 min tempo 7:40
5 min easy pace 9:40
10 min tempo 7:40
15 min easy with a few tempo spikes just for fun
Approx 6.35 miles

Evening Swim

200 warm up
200 Farlech
2 x 50s drill, your choice of: fist free,
long glide,(1/2)catch-up. rest :10
1 x 100 free with light quick arms rest :15
swim set 2 times

Marker set:
1 x 30 minute swim. (1650 y) (this is just pathetic....no progression in a year)

2 x 200s with buoy, long easy stroke, hands exit past hips.
Breathe no more frequently than every 5 strokes. Rest :20.
200 cool down w/20 wall pushups

Total yards:
3050