Turn in papers, 800m interval, 1200 yards swimming

(To be continued and added)
I take a day off work and going home after jogging class. I slept from 11:00am to 2:00pm. I read some more material from internet about run training, and found out the speed for 800 interval for me should be around 4:56. The calculate bases on Daniels' Running Formula, 2nd edition.
This paper is good in explaining different kinds of training and the purpose of each of them. It will be good to follow some plan and systematically train the runner not matter what level he/she is.
I went to swim at 4:00pm. I warm up 100 + 100 yard and swim 800 yards within 21:00 (20:50 might be) (500 yards 13:03, 600 yards 15:47, 700 yards 18:20). I feel better and better after 500 yards, I should push myself harder next time for 1000 yards. Last time it took me 23:00+ to finish, I made progress already. My first goal (800 yard in 20 minutes) seems not far away.