Run in Mud Obstacle Race Training-9/4/15

This is the end of a long week and the beginning of a long weekend. I will wrap up today and head on a hiking and camping trip. However, I want to finish my goal of running 20 miles first. 

I'm also adding in a swim to help train for my obstacle races. The swim works strength and endurance and without having to re-work muscles burned out during the burpees and pull ups that made up most of the week. 

My neighborhood pool is rectangular shape and 16 laps or 32 lengths is the equivalent of .5 miles. I swim 5 laps easy and pick up the pace as I swim 4, 3, 2, 1 and then half a lap. I then build back up from half a lap hard to easier laps as I approach 16. I can usually finish in less than 22 minutes.

Run 3.1 miles
Swim .5 miles
Chop wood.