Swimming 1:10:00 [3] 3.6 km (3.1 kph)
My arms were feeling quite tired this morning (from the wetsuit swimming yesterday?) but seemed to swim fairly well
300m warm up; 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m (with 30 seconds rest between each - gradually getting faster, so the 200m was in 3:02, and the 100m in 1:28); 300m easy pull (with a pullboy and bands); 300m pull breathing every 3/5/7/9 strokes (with a pullboy); 8*25m butterfly leaving on 40s; 100m cool down