Swimming 1:10:00 [3] 3.15 km (22:13 / km)
MTC Swim Warm up - 300 mix, 6 x 50 sidekick / swim, 200 pull, 6 x 50 scull/swim & shark/swim, 2 x 50 Main set - 10 x 25 fast, 2 x 75 swim, 5 x 50 fast, 200 pull, 2 x 100 fast, 100 easy, 10 x 25 fast, 2 x 75, 3 x 25 fast, 100 pull & 100 fast. Cool down 50 easy.
Speed was okay. 25m on 0:25, 50 on 0:52 to 0:55, 100 on 1:48 & 1:49. Held times for 2nd series but lost it on the 100 1:52.