Swimming 1:05:00 [3] 3.0 km (21:40 / km)
MTC Swim Warm up - 200 mix, 200 scull / pull, 4 x50 sidekick /swim, 4 x 50 descending. Main set - 4 x 100 descending, 400 swim, 2 x 200 (50 shark), 3 x 100 scull/pull, 2 x 150 swim, 200 swim, 300 pull, 2 x100.
Okay swim 400 on 7:45, 150 on 2:50, 100 on 1:52.