I swam 2000 yards easy at 1.30 seconds per stroke:

  • 4X100 yard warmup
  • 4X100 yard 25 catchup / 25 swim
  • 4X100 yard 25 fingertip / 25 swim
  • 4X100 yard 25 fist / 25 swim
  • 4X100 yard cool down

I ran for 45 minutes at a cadence of 90.

PS: I felt so tired after the workout and was exhausted the rest of the day, too. Even with decreasing the intensity it seems like I may be pushing myself too hard. I may have to adjust the amount of time as well.