Swimming 1:25:00 [3] 3.0 km (28:20 / km)
MTC Swim Warm up - 300 mix, 200 pull buoy, 100 kick board, 200 pull board, 4 x 50 desc. Main Set - 100 IM, 4 x (400 swim, 100 pull) Cool down - 50 br/bk, 50 fly/bk
400s on 8:28, 8:29, 8:33 and 8:52 Best 50 - 0:54 Kick 2:22