45:00 - 7.6km (Z1 - Z2)
Very easy run. Throat still sore and generally weak, but improving.
300m warm up
12 * 25m leading arm in air / 25m touch bum
12 * 50m both arms straight with pull buoy
8 * 50m (12.5m no breath, 25m normal, 12.5m no breath)
10 * 50m fast