Swimming 1:30:00  3.2 km (28:07 / km)
MTC Swim. Warmup - 600m pull, 400m kickwith fins, board, side, back and fly, 400m swim , 2 x 100m on 2:15, 300m, 3 x 100m, 200m, 4 x100m, 200m pull, 200 m cool down.
Light attendance and no coach. Was slow this morning only doing 1:55 to 2:00 for the 100m. Felt like I was using my arms not core to swim. May be 2 missed sessions were the problem.
On the road to the US Champs with EM, DR, HC and RC. Left T.O. at 10:30 pm. Took the I-90 to Erie, I-95 south, onto 422 to Indiana south on 220 and 76 east to 70 and Breezewood for the night. Arrived at 7:30 pm. Looks like good weather for the races for the weekend.