Swim/Run

6 am: swim 3000 meter (58 min)
400 easy warm up pushing every 4th link.
5 X 400/30
1 = 400, 7 minutes, fist drill every 4th link
2 = 4 x 400/30, Z3 first 75, Z5 final 25, all 1:32-33
Next 3 descending
3 = 6:54 Z2
4 = 6: 46: Z3
5 = 6:30: Z4
600 cd at 1:45/100 using pull bouy and hand paddles

6 pm run 8 (61 min)
1 mile wu
7 mile run Z2 with 4 x 5 min Z4 intervals taking 2 min Z1 rest between