Swim and run, no comment

Swim: w/u - 200m each free, non-free, pull
200 as 25 scull/25 pull
200 as 25 quick/25 ez
3x(500 drafting, sprint tri effort (free/pull/pull)
100 ez non-free)
500 ez pull
2x50 drafting sprint
c/d - 100 ez non-free
Total: 3500m

Run: 4 miles @ 7.5 mph + 4 strides