Bike:
45km - 1:42 (200m / 74rpm / 26.3kmh/ 122bpm)
Easy recovery ride in quite windy conditions.
Swim: 2550m
300m (3 * 75m high elbow / 25m medley)
300m (3 * 75m catch up / 25m medley)
1000m (5 * 50m normal / 25m left arm / 25m right arm / 50m 3 strokes / 50m normal)
50m easy
800m (6 * 100m arms only @ <2:00)
50m (2 * 25m arms normal, legs butterfly)
50m easy
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