Swim
Endurance
Warm Up: 400m
Main: 8 x 25: 1 easy/ 1 hard, repeat
8 x 100: 1 min rest
Next set do twice:
1) 75 easy, 25 fast
2) 50 easy, 50 fast
3) 25 easy, 75 fast
4) 100 fast
200 loosen (easy swim)
4x100 pull w/ 1 min rest
Cool Down: 200 m
Total: 2,200 meters

Run
1x1,600: 7:20
4x400: 6:34 (1:37, 1:59, 1:35, 1:22)
2x800: 6:52 (3:26, 3:26)
1x1,600: 6:52
2x800: 6:55 (3:39, 3:16)
4x400: 6:50 (1:56, 1:34, 1:28, 1:52)
1x1,600: 6:50
Cool Down: 9:58 (8:30, 1:28)
Total: 8.25 miles

I had a really good run at the park today. I tried going to Smoky Hill HS to run on the track, but it had no trespassing sings all over. I brought my cooler today, so when I drank, I had nice cool beverages.