The swim was good, I somewhat timed just my laps and not the warm up and cool down portions of the swim. It took me between 20 and 21 minutes to swim 19 laps doing interval swimming.
I am starting to see the benefits of all of this training however. I compared the run to the last time I ran that same route about a month ago my pace was almost a minute faster and my average heart rate was 3 beats lower.
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