Swimming 1:10:00 [3] 3.4 km (20:35 / km)
MTC Swim. warm up 300 mix, 6 x 50 kick with board, 3 x 100 pull, shark fin, catchup & scull, 6 x 50descending Main set - 400 pull, 6 x 100 tempo with 0:30, 1:00, 5 x 100 tempo with 0:20, 1:00 and 4 x 100 with 0:10 . 200 pull Cool down - 100 easy
Okay, tempo swims on 1:55 to 1:59. Held pace. 1:56 on the last one.