Swimming warm up/down 15:26 [2] 0.56 km (27:34 / km)
5mins kick, 10mins free
Swimming intervals 39:21 [4] 1.2 km (32:47 / km)
2 x (20m, 40, 60, 80, 100, and back down) with 3mins between sets and 30, 40, 45, 50, 60s and back down recoveries; 5 x 40m w 30s rec Down the road at the little indoor pool, had the place just about to myself - it was great!