Swimming warm up/down 20:00 [3] 0.7 km (28:34 / km)
500m freestyle warm up. 200m breast stroke warm down
Swimming intervals 25:00 [5] 1.0 km (25:00 / km)
Found a good session online and did it.
5 x 100m with 20s rest
5 x 75m with 15s rest
5 x 25m with 5s rest
The 5s rest seemed a bit pointless. Also skipped the 5 x 50m cause it was my first session of this sort so i didnt want to over do it.
Strength 15:00 [3]
work on muscles to loosen ITB