Swimming 1:18:00 [4] 3.4 km (22:56 / km)
slept:6.5
250 fr wu
4x50 br kick
4x250 1,2 fr, 3,4 fr pull on 4:20
8x25 odds dolphin kick under water, evens br w/ dolphin kick on :45
2x [3x50 ba on 1:05, 2x25 ba w/ as many dolphin kick off wall as possible on :45]
300 dolphin kick w/fins on 5:15, 4x25 fly on :45 hard
300 fr, 4x25 fly on :45
5x100 fr on 1:35 w/ pull buoy
Achy knees didn't like all of the dolphin kicking.