Swim/Run Workout Friday 7/16

swam 4x200 felt good. lifted back afterwards. Ran at 7ish. Felt like shit. was hot and humid. Ran 25 min. first 5 at 5.5 mph. then 7 at 6.0 mph. then 3.2 til about 12 min left mark. ran 6.0 for 5 more minutes and called it a night