Running, Swimming and Running some more

Morning
1 mile warm up

6 miles tempo
10 min easy (140-150 HR) 9:40 avg
10 min tempo (168-175 HR) 7:45avg
5 min easy (150-160 HR) 9:40avg
10 min tempo (168-175 HR) 7:45avg
20 min easy (150-160 HR) 9:30 avg

7 miles total

Evening workout.

30 min easy treadmill run. .5 incline, 3.25 miles

100 warm up
100 Farlech
6 x 25s fast; rest 15
6 x 25s breaths: 3,2,1 per length; rest 10
1 x 150 easy
5 x 100s descend 1 to 5; rest 20 ((2:00, 1:52, 1:45, 1:40, 1:32)
1 x 150 easy
5 x 100s with buoy, focus on rolling; rest 20
1 x 150 easy
5 x 100 with zoomers/fins, light quick arms; rest 30
1 x 150 easy
4 x 25 half catch-up freestyle
100 warm down

Total yards:
2800

Daily Summary
10 miles
2800 y swim