Just the facts

Swim: w/u - 200m each free, non-free, pull
10x100, 15" (1-3: 25 head-up/50 free/25 head-up, 4-5: non-free, 6-8: pull w/paddles, 9-10: non-free)
8x100, 15" (1-3: tempo trainer, 4: non-free, 5-6: tempo, 7-8: non-free)
1x400 ez pull, 1'
1x300 descending free
Total: 3100m

Run: 3 miles @ 7.0 mph