MTC Swim Warm up - 400 mixed, 4 x 50 kick, 200 pull, 4 x 50 br,bk/fr, 8 x 25 easy/fast. Main set - 200 pull, 16 x 100 on 2:05, 200 pull, Cooldown - 150 mixed easy.
Technique was a bit better, All 100's were less than 2:00.
MTC swim Warm up 200 mixed, 4 x 50 kick, 200 pull, 4 x 50 br,bk/fr, 200 pull, 4 x 50 descending. Main - 2 x( 300 smooth, 2 x150 swim/shark, 2 x 100, 200 pull) Cool down - 50 easy.
First 300 on 6:01. Form was poor.