Swimming (fremantle squad) 1:15:00 [3] 3.2 km (23:26 / km)
First swimming training in eons
very slow and heavy
12 x 100m on 1.45
(4 swim, 4 paddles, 4 pull)
16 x 50s on 1min, 1st expansion butterfly
24 x 50s (single fast, double fast, 50m sprint x 8)