Running 30:00  3.0 km (10:00 / km)
Preactivation, soccer-ish game, 6 minute swim, drills, 2:15 down :15 each interval with :30 rest, 12 minute deep water running, hip mobility, drills, strides, speed ladder, stride, med ball strength, band exercises, stretch, roll.
Pool stuff was very challenging today. Arms felt better than previous weeks. I think next week I should try swimming the full 6 minutes to make sure i get a good effort in. I also could use some work on the deep water running to make it more like running form.