Swimming 45:00 [4] 1.6 km (28:07 / km)
WU: 3 x 100m
Drills: Drag 25 + 25m
Slow arm / Fast kick 25 + 25
Skull 25 + 25
Slow arm 25 + 25
Main ladder:
4 x 50m fast
2 x 100 (100m on 3 breaths, 100m on 5 breaths)
1 x 200m (negative split 2nd half)
2 x 100 (above)
Mini Race vs Dr
25M x 2
Warm down 75M slow and whatever.