Run and swim

Run - 5.17km 32:05 min - @130-140bpm

Swim - 2.3km - 1 hour

100 swim - 200 drill - 300 pull - 400 kick

12 x 50 as 2 x (2@1:20 - 2@1:10 - 2@1:00)

3 x 200 negative split @ 3:45

Cool down 100