Swimming1:10:00 [3] 2.95 km (23:44 / km) shoes: Mizuno Wave Creation 12 #2
MTC Swim warm up 300 mixed 5 x 100 kicl/swim with fins Main - 500 swim, 4 x 25 fast, 400 pull, 4 x 25 fast, 300 swim, 4 x 25 fast, 200 pull, 4 x 25 fast 100 swim, 4 x25 drill Cool down - 150 easy
Drafting great 500 m on 9:20, 300 on 5:50, and 100 on 1:55. 400 pull on 7:35. Got stroke count on pulls down to 20 per length!
5 PM
Running47:53 [2] 7.22 km (6:38 / km) +34m6:29 / km ahr:115 shoes: Mizuno Wave Creation 12 Pair 1
Tired legs. Right ankle foot was weak so took it easy. Burn - 355 kcal.