Running hills 30:00 [4] 3.88 mi (7:44 / mi) +407ft 7:02 / mi
shoes: Asics DS Trainer 15
2.0% grade on treadmill; increased speed every 2 minutes.
Swimming 45:00 [3] 2.0 km (22:30 / km)
Usual WU, followed by some 100s to get back in some sort of rhythm. Worked on keeping my core tight, hips up, reduce arch in the back. With the arms, keep them on "track": no crossover, come over the top (as opposed to swinging wide on the recovery) to facilitate rotation, high elbows on the pull, finish off the pull all the way past the hips... lots of swim thoughts today. 2 x 500 as main sets (avg 1:46s), then finished off with 100s (1:22, 1:23, 1:23). I don't think I could swim those any faster.