Swim (speedy intervals) 1:15:00  2.0 km (37:30 / km)
TOUGH TOUGH WORKOUT
total distance 5km w/warmup+cooldown
main set was 20x50m at 1:10
did the first 3 or 4 at 40 or 41sec but then realized was too fast so slowed down and around was feeling sluggish #6-8 goin down to about 45-47, i said fk that sht and got my second wind and back to about 43consistently for rest of the time. was definitely hurting. between each of the sets kept saying to myself fk the pain, and saw others around slowing down. what seperates the fit from the rest is having the ability and mental strength to power through these so really pumped myself up doing the angry pssed off breathing between sets to get psyched. think it worked- game face baby. right before the last set, looked over a couple lanes over and LCR was in the same heat so yelled out at him LIAM YOUR GOIN DOWN, knowing thisll pump him right up and we'd be able to push each other, he won but by trying to race him, was able to finish strong with the last 50m at 41sec. ding dang doo. did 2 easy 100m to make it an even 2km workout.
water was fking hOT. never swum in this temperature water before... gotta bring sports drink next time
Run 46:00  9.0 km (5:07 / km)
jog to and back from swimming but this time added an extra bit on the way back. think it made the total run 9km (wasn't wearing garmin). trying to run faster now instead of just going slow to get the miles in. i felt super light on the way over and ran to IHP in 18:08 which is about 2min faster then my usual pace. felt good. was kinda pssed because i wanted to hit the wind trainer for 45min before swim practice but ended up napping but think was quite necessary so all G