Lap Swim 1:00:00 [3] 2.5 km (24:00 / km)
300m w/u
4x100m Swim Drills
16x25m @ 10s
1x400m @ 50s
16x25m @ 10s
4x100m Swim Drills
200m c/d
Run 46:50 [3] 6.0 mi (7:48 / mi) +156m 7:13 / mi
ahr:148 max:167
Work Run: Front Gate, Firehouse, Mukilteo Blvd, Quarry, Front Gate