Swimming 1:35:00 [5] 3.4 km (27:56 / km)
200s/200k/600k with fins/200s
6x50 IM on :55
6x100 Fr pull 90% - held 1:15 - 1:18 per 100
4x50 IM on :55
4x200 on 3:20
#1 - Free Fast : 2:35
#2 - IM moderate
#3 - Free Fast: 2:37
#4 - IM moderate
100 easy
Happy with pull & 200's. Got in early and did an extra 600m kick just to get legs going again.
Pool exercises
3 x( 10 chin-ups, 25 v-sits, 10 dips, 50 alt v-sits)