Swimming 1:20:00 [3] 3.0 km (26:40 / km)
MTC Swim Warm up - 200 mix, 4 x 50 bk./fr, br/fr, 200 pull, 4 x 50 scull/fr, 200 swim. Main Set - 400 long, 8 x 50 descending 1 -4, 300 pull, 6 x 50 zipper/ff 1-3 scull/fr 4-6, 200 swim, 4 x 50 scull/fr, 100 pull, 2 x 50 build. Cool down - 100 easy.
Not up to speed after a week off. 400 on 8:05, 200 on 4:05. Started to feel left elbow.