Swimming 1:05:00 [3] 4.0 km (3.7 kph)
Deathly swim session
600m warm up
2*400m hard [5:55, 5:55; 5:42, 5:42]
2*200m hard [2:50, 2:50; 2:47, 2:47]
2*50m sprint [0:40, 0:40; 0:38, 0:38]
(repeat with paddles)
400m hypoxic breathing
8*50m easy/sprint
200m easy