Run
Kenyan Running
Time: 1:47:11
Mile 1: 8:59, Mile 2: 9:08, Mile 3: 9:16, Mile 4: 9:05, Mile 5: 8:55, Mile 6: 9:25, Mile 7: 9:13, Mile 8: 8:53, Mile 9: 9:05, Mile 10: 8:40, Mile 11: 8:45, Mile 12: 7:48
Average: 8:56/Mile

Swim
Warm up: 300 free, 300 free/backstroke
Main: Kick 200
3 sets - 3x100 free, 1x100 IM. All on 20 sec rest
1:56.45, 2:05.15, 2:01.63, 2:16.02
2:07.01, 2:05.69, 2:08.31, 2:22.92
2:13.69, 2:18.98, 2:13.11, 2:33.22
500 Pull Easy
Last set is 6x50 at 20 sec rest
Cool Down: 200
Total: 3,000