Low effort. Try to get this in right after swim workout. Take in fluids within 10 minutes to see how sensitive your stomach is to intake after swim effort--note this for starting flud intake on race days!
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last