SKPS 200m warm up, then 50 bs 4x 25m first 8 strokes hard then the rest of the length easy 2x 25m hard then 100m easy 2x 25m hard then 200m easy 2x 25m hard then 300m easy 100m technique 200m wd
Warm up to the gym and then about 8km run with Adrien and Rona down to the museum and along the Clyde. The fastest I've ran in a long time but it was really nice to run with tri people again