1km building to above 5km pace 6x 40m fast but jogging the rest of the 300m loop 5x 100m, jogging the rest of same 400m loop 3x 200m 500m at reasonable speed
250m warm up - kick and swim 4x 25m with the band 100m with band and pull buoy 3x 200m pull, forts without band and then got made to use one 400m continuous swim practicing drafting 200m warm down