Swimming 1:25:00 [3] 3.45 mi (24:38 / mi)
MTC Swim Warm up 2 x (100 swim, 50 kick) 4 x 150 (100 swim, 50 kick), 400 pull breathe 3,5, 8 x 50 pull Main set - 6 x (100 swim, 50 kick) 4 x 75 (kick, drill swim with fins) 4 x 100, 150 Cool down.
Rib stiff so took it easy using roll more than glide. Arm got better as the swim progressed and speed accordingly.