Swim last night had some hard efforts:

600, 300 & 100 – 9:08,4:48,1:21

Backed it up with a visit to the gym just nine hours later:

30 min interval run: 10 min @ 4:30/km + 10 x [1:00 @ 3:36/km, 0:30 @ 5:36/km,0:30 @ 5:00/km]

30 min swim: 5:00 E, 20:00 Paddles, 5 min E

Double day tomorrow: Run – Swim