Endurance (low intensity) warm up/down (Biking) 19:00 [2]
Endurance (low intensity) warm up/down (Swimming) 7:10 [2]
Endurance (low intensity) long (Swimming) 21:13 [2]
Every 2 laps crawl / breaststroke.
Intervals intervals (Swimming) 10:00 [4]
5 x 50m sideways crawl kick with fins.