Swimming 1:10:00 [3] 3.05 km (22:57 / km)
MTC Swim Warm up - 150 mix, 4 x 50 kick board, 150 mix, 4 x 50 catchup / swim, 150 pull, 4 x 50 shark / swim, 4 x 50 descending Main set - 4 x (150 fast, 2 x75 (shark/ swim, pull, scull/swim, easy) Cool down - 50 easy
Speed good 150s on 2:48, 2:43, 2:38, 2:48, 50s on 0:48 to 0:54