swim workout
warmup with ~10 minutes of kick dril, 30 sec, 50m easy swim
4 x 50m, increasing speed (end with fast), leave every minute
4 x 100m (I did 2x 100m, 2x 50m), increasing speed (end with fast), leave every 1min 30sec
warm down, 2 X (25m any stroke, 25m crawl)
I learned how to be streamline on the push off the wall today. Arms extended, chin tucked in, need to be deep in the water (~1ft under). Alan showed how to adjust my swim cap lower so that my googles dont fill with water on the push off and then called me a smurf. 
I wasnt sure if I belonged in the third lane, and thats where Alan put me after the warm-up. Next time, Im going to put myself in the third lane so that I can keep getting stronger and can finish the full lanes 3/4 workout. Andrews comment was, Dont worry, it will come. So not to worry, it will come, I will get stronger in the water.
Run workout 1hr 25min run, easy hr between 130-145. My body feels good today.