Intervals 30:00 
10 2 minute intervals, with 1 minute breaks in between... with magnus and thomas who are much faster than me.
Running 30:00 
warm up and cool down with magnus and thomas
Swimming 20:00 
14 laps (there and back) about half front crawl half breast stroke and back crawl.
Weight training 30:00 
Stretching and weights at ubc weight room.