Wednesday

Swim:

Warm-up
500 S

Drills x2
200 K
200 P
200 6s

Workout
5x300 (first 3 on 6:00, last 2 on 7:00)

Cool-down
100 S

Total - 3.3k

Run:

This was supposed to be a hill sprints workout, but I rolled my ankle really bad towards the end of the workout as I was slowing down at the top of the hill. Here's the workout I was able to complete:

1 mile @ recovery pace
9x15-seconds hill sprints @ comfortable sprint