Swim 1:10:00 [3] 3.1 km (22:35 / km)
Repeat x 2:
300 m skp
4 x 75 m (1st set k IMO; 2nd set 50 m drill/25 swim IMO) on 1:30
8 x 50 m on 1:10
6 x 50 m on 1:00
4 x 50 m on 55 s
2 x 50 m on 50 s
100 P easy
2 x 50 m kick on 1:00
4 x 50 m kick on 1:10
6 x 50 m kick on 1:20
300 m easy