Swimming 1:20:00 [3] 3.25 km (24:37 / km)
MTC Swim Warm up - 400 mixed, 2 x150 pull, 4 x 50 kick, 2 x 200 easy & 8 x 25 fast/easy Main Set - 400 fast, 200 easy, 300 fast, 150 easy, 200 fast, 100 easy, 100 fast, 50 easy Cool Down - 250 pull.
Technique was bad. Having trouble with core transfer and legs and head were compensating as a result. Speed 400 - 7:43, 300 - 5:45, 200 - 3:50, 100 - 1:55. Slow speed likely until I can figure core transfer to stabilize.