Goal was just to go semi-long and negative split. Next week, 1 hour.
Out - 22:01
Back - 21:25

Felt terrible; sore and then stomach cramps after 20'; turned a 30' run into just over 20.

Swimming is starting to come back; was good for the first 3 200's but then fell off the pace (3:30, 3:26, 3:25, 3:35, 3:40)
2x200
1st 50 free/50 back
2nd 50 kick/50 pull
500 as
6x50 drill 200 swim
5x200 descend
10x25 streamline easy
100 nonfree easy

Easy - still slow and tired...

Felt good for first km but struggled after that; just need to get some miles in :)
Out - 18:45
Back - 20:01

Easy run; still not feeling great but better every time out...

Easy
Out - 10:32
Back - 9:53

BIke commute

Bike commute

300 ch
3x100 as 50d/50s - alternating fr/bk
200 as 50 kick 50 pull

8x25 streamline off wall then easy
10x50 at 85% on 1:10

500 fartlek

Easy; just getting back at it...