Swim
Long Day
This swim should be the next workout you do after yesterday's swim. Since it's low impact, I like to do these sessions back to back to help keep technique fresh...

Warm Up: 200 continuous
Main: 1 x 2000 at RPE 4 (45:29.11)
200 split times: 4:10.10, 4:34.80, 4:38.69, 4:33.33, 4:32.57, 4:43.11, 4:36.17, 4:38.91, 4:34.83,
4:25.60
Average 200m: 4:32.81
800m split: 17:57.92
1,500m split: 34:06.74
Cool Down: 4 x 50 earch slower than last
Total: 2,400 meters

Run
Very easy run today, constant at RPE 2-3
Total time: 27:58
Total Distance: 3 miles (approx.)
Pace: 9:19/mile

The run was very slow today for several reasons. It was snowing, I was wearing shorts, shirt amd my coat. It was also very very slick and I didn't want to fall. I also ran after my long swim. I am glad that I kept it slow.