AM - Swim 2800 meters, including main set of 6x400's (200 fast, 50 easy, 50 fast, 50 easy, 50 fast) 7:45 send off.
200's (strong building through sets from 3:25-3:30ish to 3:10-3:15)
50 easy (55 to 60 secs)
50 fast (45 secs)
400's at 6:45 to 7:00 min...send off at 7:45...5th 400 was my toughest fell off a little to 7:05 (200's fell off to 1:45 pace and 50's easy were pretty slow)...Still hit send off and then bounced back for a strong 6th and final set.
Overall good strong swim for me.
Finished w/40 min Strength
PM - Run 6 miles easy/steady (trail)...9:45 to 10 min pace
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