swimming 1:30:00 [3] 3.2 km (28:07 / km)
500 warm up, 2x500 (25,25,50; 25,75; 50,50; 75,25; 50,25,25) with 10 seconds rest between each interval. 200 kick, 200 pull. 4(50 drill, 50 swim, 25 easy, 25 fast). Bonus set: 200 kick, 200 swim, 4x25 fly kick. 200 cool down.