Swim 1:10:00 [3] 2.75 km (25:27 / km)
Warmup:
300 m swim 50 free, 50 m off stroke
200 m 50 m streamline kick, 50 m kick with board, repeat
100 m pull
50 m build
Position Focus:
4 x 50 m side kick
50 m 4 kick, 1 pull
50 m 6, 3, 6
50 m zipper drag
50 m swim
Ladder Swim: 25 m-> 150 m and 150 m -> 25 m; 1 min rest b/w ladders
25 m face up , 15 sec rest
50 m streamline kick, 15 sec rest
75 m fist swim, 15 sec rest
100 m 25 m zipper drag, 25 m swim, 15 sec rest
150 m distance per stroke, each 3rd 25 m head up, 15 sec rest
Cooldown:
300 m swim choice