-it was high intensity-This is what we did...
Warm up: 1km freestyle with fins: 50m easy 50m hard 100m easy 100m hard 200m easy 200m hard, and then back down again, that was 1km.
8x50m 1/2 butterfly, 1/2 freestyle with each 50m on 50seconds
Main Set: 8x50m freestyle with bands on (ie around your ankles so you can't kick) it's sink or swim , these were again every 50seconds followed immediately by 400m intense freestyle, and this 800m set was repeated for a total of 3 times.
Warm down: 8x75m freestyle variable pace and 200m cool off.
All up 4.6km - I was completely exhausted, but feeling fantastic... and then I went to gym.