AM - Swim 2800 meters, including main set of 4x400 (7:00-7:05 w/45 secs rest) followed by 4x50 on 50 sec send off (Hit these at 42 to 45 secs with 10 secs rest). Good strong swim today...Still trying to focus on staying strong on the longer sets late in the workout...
PM - Run 5 miles...Zone 1/2 HR (145 to 150), but perceived effort was much higher (5 or 6). Definitely feeling the cumulative effects of a strong swim in the AM and then running later in the day.
AVG. Pace 9:45-10:00 (felt slow and heavy)
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