Repeat, after repeat after repeat

AM Run
10 min warm up
16 sprint hill repeats - HR hit 180-183 at each crest
(4 miles - 850 ft)
10 min cool down

Hi-ho, hi-ho, it's off to work I go

Evening swim
5 x 500 easy -8:30s
4 x 50 on back dolphin kick

Total yardage - 2700