Long Run 15km - Long swim 3300m

Long run 15km @5.59 min/km pace - 1:29:52

Swim

Warm up 400m

4 x 100m with fines - 25m 6 kicks right/6 kicks left - 25m zipper - 25m catch up - 25m freestyle

100m kicks freestyle

4 x100m pulls with paddles

10 x 50m - @ 1:05
25m fly/25m free
25m back/25m free
25m breast/25m free
25m fly/25m free
25m back/25m free
25m breast/25m free
25m fly/25m free
25m back/25m free
25m breast/25m free
25m fly/25m free

4 x 100m free @ 2:15

4 x 100m free @ 2:15

10 x 50m - @ 1:05
25m free/25m fly
25m free/25m back
25m free/25m breast
25m free/25m fly
25m free/25m back
25m free/25m breast
25m free/25m fly
25m free/25m back
25m free/25m breast
25m free/25m fly

Cool down - 100m choice kicks + 100 easy swim