quick spin and a good swim

Writing this down before I forget it:

Biked a whopping 8 miles in 30 easy mins on the trainer this morning. Then stretched forever and iced. Felt gooooooood.

Then lunch time swum it:
500 WU
6 x 300 (first 100 ez, 2nd 100 hard, 3rd 100 survive)
100CD
25 backstroke/25 free
50 to get back and forth in the pool
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2500 yards