Swim
Long Swim Day
Warm Up: 200m free, 200m kick, 200m pull, 200 free
Main: 1x1500, (RPE 4): 34:56.14
Split times (200m): 4:11.33, 4:32.12, 4:37.24, 4:41.12, 4:53.51, 4:45.65, 4:53.67, 2:21.50
Cool Down: 4x50, each slower than last: 56.86, 56.91, 57.38, 56.94
Total: 2,500m

Today was a good day for swimming. I was hoping for a little faster time on my 1500m swim, but I can't complain. I have a very long warm up. Much longer than what I am used to. Today was my max for Total swim. This is the most I have swam in one day. My cool downs were fast. I was so amazed how my times were. I was supposed to swim each 50 slower, but I couldn't.

Run
40 minutes very easy run, RPE 3.
I ran a total of 41:37. I ran about 4.5 miles. The pace was slow. I averaged 8:55-9:05 per mile. I really felt today's swim during my run. My muscles were tight and extremely sore. I got a pretty goo d strecth before the run. Since I ran on the treadmill, the run seemed that time stood still. Well, at least it is over.