Swimming (Squad Rick's) 1:30:00 [3] 4.1 km (21:57 / km)
Paddling (River) 58:00 [2]
shoes: Ski, Mako 6
Running intervals (Beach) 14:00 [5]
shoes: Barefoot
Running warm up/down (beach) 16:00 [2]
shoes: Barefoot
Core Stability/Stretching (Beach Session) 40:00 [3]
shoes: Barefoot