Swimming (Pool) 54:56 [2]
TTC Swim 3240m
Lots of technique and then some speed again
400m WU
2 x 200m (100m kick front + 100m butterfly kick back)
4 x 25m kick front [15s]
100m easy
10 x 100m drills (pipe drill, chicken wing, finger drag, catch up, 3/4 catchup, glide, mdps)
20m Windmill
4 x 100m Cruise [10s]
2 x 200m Cruise [15s]
4 x 80m off 1:45
6 x 40m off 1:00