WORKOUT

4:30 PM - 50 mins. of Running - 5.25 miles (138 AVG - 148 MAX HR) 369 Kcals.
Warm-up: 6 MPH for 10 mins.
Intervals: 6 MPH for 2 mins / 7 MPH for 1 mins X 13 intervals + 39 mins.
Cool-down: 6 MPH for 1 min.
Note: Natfure called & I had to cut my cool-down to just 1 minute.

5:45 PM - 45 mins. of Swimming Laps - 1.0 miles (102 AVG - 112 MAX HR) 181 Kcals.
300 M - Kickboard with flippers
300 M - Flipper & fins.
150 M - Thigh squeezer (?) & fins
150 M - Freestyle