Swim
Warm Up: 6 x 75, last 25 in each is backstroke
Main: 3 x 700, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
1st 700: 16:08.44 (4:34.28, 4:44.64, 4:35.18, 2:14.34 100m)
2nd 700: 14:54.93 (4:01.80, 4:17.07, 4:30.20, 2:05.86 100m)
3rd 700: 14:28.90 (3:58.48, 4:13.64, 4:14.17, 2:02.61 100m)
Cool Down: 150 easy
Total: 2,700 meters