Wo 20 wu 20 x 1 min (5k to 10k pace) with 1 min steady 20 cd Wow! Good challenge. Things got tough the last quarter of this workout. It was challenging to maintain steady for the last 4 into the wind running back to L U. Wu and cd with Jon were fairly quick as well. Gained fitness today.
Swim10:00  0.5 km (20:00 / km)
Quick swim while the girls were changing. Started easy and gradually increased speed to threshold.