This is what I did:
4 x 800 2:58-2:57-3:00-2:56. All with 3:00 rest. The goal was to hit 3:00 for the half mile.
4 x 200 I didn't record them but they were around 33-35sec.
I got a new pair of flats and New England Running Co. and I am very happy with the way they feel.
Asics Men's Gel-Hyper Speed 2
The plan is to swim Saturday and Ride on Sunday. Have a great weekend.