Logging this a bit late. So not totally sure as to what I did. Mostly drills in the middle of the workout. With a wu and cd. Felt pretty good on the swim. My swim times have been improving alot with going 3 times a week.
Ran on the treadmill at the gym. Mostly running at the gym so I can run by my wife. First mile was slower then next 3 were 8:30 pace. Then kicked it up a bit at the end finishing the last bit at a 7:00 pace.