Swimming 1:15:00 [3] 3.2 km (23:26 / km)
MTC Swim Warm up - 200 swim, 4 x 50 bk/fr, 200 pull, 2 x 100 middle shoulder touch, 4 x 50 desc. Main Set - 400 swim, 4 x 100 middle shark, 300 pull, 4 x 100 middle 50 scull, 200 swim, 2 x 100 palm out, 4 x 50 desc. Cool down 50 scull back head/ feet.
Speed was not great 400 on 8:00 with draft but was below 0:07 after 100. 200 lead on 4:00. Never got feet correct and catch, core connect.