Swim 1:20:00 [3] 4.5 km (17:47 / km)
400s/300k/200p/100scull
12x75x1:20 odds: 6k/catch-up/DPS evens: build
2x{ 300 pull paddles x 4:20 (4')
4x50x50'' fast w/ paddles (35'')
200 pull x 3' (2:50)
4x50x50'' d1-4 (41-35)
100 easy x 1:30
4x50x60'' 3 fast, 1 easy
200 easy as 50 odd/50 free
Felt good, make back felt a little achey after the workout but not bad considering the amount of swimming.
Core/Strech 15:00 [3]
Ab-work, lower back, push-ups
Running 2:00:00 [3] 15.0 mi (8:00 / mi)
Ran through Greenough, up Duncan, up Woods and down Lincoln hills. Legs felt great but probably going to be sore from the ice.