Swim 1:15:00 [3] 3.0 km (25:00 / km)
Great workout but my left shoulder isn't used to swimming anymore
450 m warmup: 50 m kick, 50 m swim, 50 m pull
8 x 100 m on 2:20:
odds: 50 fr/25 br/25 fr
evens: 75 fr/25 br
350 m back with flippers: 50 m db arm back, 50 m kick
20 x 50 m: drill/swim - fr/bk/br/fr x 5