Swimming 1:20:00 [3] 3.3 km (24:15 / km)
MTC Swim Warm up - 200 mixed 4 x 50 kick with fins 200 pull, 4 x 50 sidekick, 200 swim steady Main Set - 400 pull long, 4 x 100 swim 25 free/ 25 zipper, 400 swim slow, medium, fast, slow. 8 x 50 fast/easy, 400 pull Cool down 4 x 50 back/free, 2 x 50 breast / free
Coudl not get feet straight, tending to wiggle them. 200 steady on 2:47 but had some 0:50 per 50 m. Slower pulling, 400 on 7:55. could not isolate the faster approaches. 400 swim on 7:50.