Today we'll do swimming and running together for a super endurance day. Keep the run at easy pace.

Swim
Speed Day
Warm Up: 400m continuous, last 50 in each 150 is kick (normally 100, but I changed it)
Main: 10 x 100 EBEH (each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard)
(1:43.14, 1:47.26, 1:44.22, 1:45.08, 1:47.46, 1:50.16, 1:42.98, 1:48.46, 1:47.79, 1:47.56)
Average: 1:46.41
Cool Down: 6 x 25, each slower than last

Run
90 minute long run. Keep RPE at 2-3, no harder! Strech well afterwards and have a good recover meal.
Time: 1:37.21
Distance: 10.75 miles
Pace: 9:03/mile
1st 5.37 mile pace: 8:31/mile (45:46 time)
2nd 5.37 mile pace: 9.36 (51:35 time)