Swimming 1:05:00 [3] 3.7 km (3.4 kph)
Feeling pretty terrible, and swimming slowly as a result. My body was just feeling quite stiff and sore all over, so I didn't enjoy this at all
200m warm up; 4*100m side kick there, swim back (with fins); 700m with paddles; 1400m; 700m with paddles [I don't think I even managed to make all of these...]; 4*50m underwater there and swim back; 100m easy