AM Swim & PM Run

I headed over to the Village pool for Frank's weekly workout from 5:30AM - 6:30AM.  In the past, I usually get in 10 - 20 minutes early so that I can nail out between 1200 and 1500 additional yards in the form of 750S and 750P.  Since I am in taper, the additional yardage wasn't necessary.  Here is what Frank had us do:

W/U-400S M/S-8x50S (1:00RI), 4x50 (25K/25S), 8x25K, 10x100S (2:00RI) ~ held between 1:04 & 1:06 for all, 6x50S (SPRINT), 8x25S (SPRINT) = 2700 yards.

And my notes:

"Felt extremely fast and efficient. Great swim!"

My PM run was supposed to follow these directions:

• Warm up well for 10 minutes
• Then for the next 30 minutes you will do 10 second surges(NOT ALL OUT).. Recover for 90 seconds at aerobic pace. Continue this sequence for 30 minutes. 
• Then cool down for the remainder of the time at aerobic pace
• Goal for the session is to build speed into legs without taxing the HR system. 
• Stretch well after.

I was able to go 5 miles in 40:53 (8:11 pace) with the following notes:

"Not a bad little run for me. The faster pace left me feeling a bit more taxed than normal. Maybe could have kept this pace for 3 more miles if I knew I was running only 8. Felt pretty strong for these 5."