Hard work but not as hard as some of the sessions in Cornwall:
300m f/c
2x200m f/c pull
400m f/c
200m f/c kick (50m with board/50m without)
400m f/c
200m (50m fly/50m f/c)
400m f/c
8x50m f/c sprints RPE7-8
100m backstroke c/d
Sprint Tri - Done/IRONMAN 70.3 - Done..........what next?
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