Swimming 1:25:00 [3] 3.4 km (25:00 / km)
MTC Swim Warm up - 200 mix, 3 x 50 kick board, 2 x 100 swim, 4 x 50 descending, 200 pull, 150 mix Main - 500 swim, 2 x 250 pull, 400 swim, 2 x 200 swim, 300 swim, 150 swim Cool Down - 50 easy
Arms and core never got together. 500m on 9:37, 400 on 8:00 and 300m on 6:10.