150122

Swim:
Repeat 50m, recover :30s until form/pace deteriorates. Rest 5:00 then repeat:

0:54, 1:03, 1:09, 1:12, 1:13, 1:16, 1:16, 1:14, 1:16, 1:16 = 11:49
1:07, 1:11, 1:13, 1:14, 1:16, 1:15, 1:18, 1:16, 1:16, 1:12 = 12:18

141125:
0:52, 1:04, 1:09, 1:12, 1:14, 1:13, 1:10, 1:14, 1:17, 1:14 = 11:36
1:05, 1:12, 1:14, 1:13, 1:16, 1:15, 1:13, 1:13, 1:14, 1:17 = 12:12