Swim 1:15:00 [3] 3.0 km (25:00 / km)
250 m swim breath 3/3:2/5/5:2/3
250 m FLY kick bk w fins
250 m alt 50 m HUFR PBH/50 m br dolphin kick
12 x 50 m 3 x fr/fly; fr/bk; fr/br/ fr/fr on 1:15
6 x 50 m odds easy/evens fast w fins 2 LA/2 RA/2 alt LA/RA br1 on 55 sec
8 x 100 m w fins on 3 mins (descend 1-> 3) Goal 1:1 rest
200 m easy pull
50 m 15 m all out 35 m easy on 55 sec
100 m pull on 2 mins
100 m kick all out - KILLER
100 m easy