Swim
Recovery Day
Main: 5 x 200 EBEH (50 easy, 50 build, 50 easy, 50 hard)
3:49.76, 3:49.13, 3:55.14, 3:59.02, 3:52.38
Average 200: 3:53.09
Cool Down: 150 easy (50 kick, 50 breast, 50 swim)
Total: 1,150 meters

What a swim. The alarm clock didn't go off for an early swim, so I went at lunch. I was very happy with my times. Every 100 was under 2:00 min. I came back to work and refreshed!

Triathlon Class
Run
We ran around the track for about 10 minutes to warm up. We next ran around the track about 4-5 times doing squats, butt kicks, walking on heals and toes.
Distance 2 miles +

Afterwards we did a circuit of core exercises.

Swim
Warm Up: 300 meters swim, 8 x 50 drills
Main: 4 x 25 (10 sec rest), 4 x 50 (20 sec rest), 4 x 100(30 sec rest), 200
100's (1:43.12, 1:48.42, 1:47.55, 2:00.23)
Cool Down: 200m
Total: 1,600 meters