Warm up cut short - 200 mix, 2 x 100 shark fin / swim, 200 pull, 4 x 50 descending Main Set - 2 x 250 swim with sighting, 300 pull easy, 5 x 100 tempo, 300 pull easy, 10 x 50 fast, 300 easy. Cool down 150 mix easy
100 m on 1:48 to 1:50, 50's on 0:55. Okay speed and technique wise.
MTC Swim warm up - 300 mix, 2 x 150 sidekick/swim, 3 x 100 scull / pull, 6 x 50 descending. Main Sett 1000 swim, 100 pull, 100 zipper/swim, 100 bk.fr, 100 shark fin / swim, 100 pull, 500 swim. Cool down - 50 easy
Fast 1000 on 19:15. Slow on 500, lost form 10:15.