Swimming 1:05:00 [3] 3.3 km (19:42 / km)
MTC Swim Warm up - 300 mix, 200 pull, 100 zipper, 6 x 50 sidekick/swim, 100 swim, 4 x 50 descending. Main Set - 200 swim, 200 fast, 100 pull, 2 x 100 fast, 100 pull, 4 x 50 fast, 50 easy, 4 x 25 fast, 200 pull, 200 fast, 100 pull, 2 x 100 fast, 100 pull, 2 x 50 fast Cool down - 50 easy
1st 200 on 3:40, 2nd on 3:52, 100 on 1:50 to 1:53, 50 on 0:53 at best.