Pool Workout 45:00  6.0 km (7:30 / km)
3 X (15, 30, 30, 15, 15, 30, 30, 15s with 15s) with 45s between sets (HOH for middle 10s of the 30s on sets 2 and 3)
Great WO today. Swim and drills very good. Workout was super tough but fun. I would smile and even laugh between sets about how much I was hurting and then go hurt some more.
New HR PB of 29.
Stretching and Icing 30:00 
Ice Bath before picking up the girls and then really good stretch at gymnastics.