Swimming 1:20:00 [3] 3.0 km (26:40 / km)
MTC Swim. Warm up - 200 mixed, 4 x 50 bk/free. br/free, 200 pull, 4 x 50 sidekick/swim, 4 x 50 fast/easy. Main Set - 200 hard, 4 x 50 shoulder/swim, 150 hard, 3 x 50 scull/swim, 100 hard, 2 x50 zipper/swim, 50 hard, 50 easy, 00 hard, 4 x 50 shoulder/swim, 150 hard, 3 x 50 scull/swim, 100 hard. Cool Down - 200 swim with fins.
Time 200 on 3:47 and 3:50, 150 on 2:45 & 2:50, 100 on 1:50 and 1:53. was tucking my head early on and breathing bilateral but lost it with time. Sore abs after shows I was using the correct muscles.