Running 1:30:00 [3] 11.09 mi (8:07 / mi)
shoes: Asics DS Trainer 15
On the treadmill: just a long, easy run. Increased the speed every 30'.
Swimming 30:00 [3] 1.3 km (23:05 / km)
Fit in a quick swim after the run. Repeat 300s, then some drills, then some 100s to finish it off.