Swim
Race Specific
Warm Up: 1 x 150, last 50 in each is backstroke
Main: 3 x 500, 1 is RPE3, 2 is RPE4, 3 is RPE5
(8:47.42, 8:39.43, 10:25.18)
Cool Down: 150 easy
Total: 1,800 meters

The first two 500's were in the smaller pool. I am pretty sure that I estimated the distance correctly. The last 500, I was able to swim in the main lap pool. It was very busy today!!