Swimming 1:10:00 [3] 3.1 km (22:35 / km)
Warm up - 200 mix, 200 pull, 4 x 50 shoulder touch / swim, 4 x 50 bk or br/fr, 8 x 25 desc. Main 600 swim, 3 x (50 fly/fr, 50 bk/fr, 50 br/fr, 50 fr) 400 swim, 2 x (50 fly/fr, 50 bk/fr, 50 br/fr, 50 fr), 200 easy.
Not fast, a bit tired after Sunday. 600 on 12:40.