Swimming40:00 [3] 0.75 mi (53:20 / mi) weight:174lbs
Got Luke in the water, first trying out the most basic TI drill (with fins) to see if we could get him more comfortable in the water, then tried some deep water running. The deep water running didn't work out well because the lifeguard told him to wear the belt HIGHER when he wasn't staying up high enough, and so I just had him use one hand on the gutter instead.
I mostly did 100s with talking to Luke in between for long recoveries, but went fast (as fast as 1:25 free and under 1:40 back).
Running1:03:31 6.24 mi (10:11 / mi) +24m10:03 / mi ahr:149 max:163
Made it back to Lancaster for the 4th of July 10K. Generally went 5 min jog / 30 sec walk. It was a warm one, but my limit was the distance, not the heat (nor last night's beer, pizza, wings, etc.) causing me to slow late.