AM swim:

I felt pretty solid in the water today, I expected to feel tired and sluggish as I have in the last two days workouts, in the main set I just cruised, keeping a nice stady, long cadence breathing every 4 strokes.

300 warm up 4:29,
2100 swim: 29:29
300 cool down: 4:36

Afternoon Run:

Ran some rolling hills late afternoon, it was about 84 degrees. I felt fatigued to start, legs felt tight, focused run on keeping my HR down below 155.  I started feeling good about mile 3. About mile 8 I turned it up a bit to finsh the run, up to 160.  Total run 10.5 (7:37/ mile).  Average HR for total run= 154.