Swimming 1:10:00 [3]
The usual w/u including abs circuit, xcountry, side set.
Main set included:
20,40,60,40,20 sec of running with the same amount of rest as the interval
x3 (the second set w fins)
Followed by 3x flag side running set
Tyre intervals 8x15 sec with 15 sec rest inbetween
3x10 medball throws whilst treading water (3kg)