Swimming 1:13:09 [0] 3.5 km (20:54 / km)
MTC Swim Warm up - 250 mix, 50 kick with board, 4 x 50 bk/fr, br/fr, 200 pull, 4 x 50 bk/fr, br/fr, 2 x 100 descending Main set - 500 swim, 2 x 250 swim, middle 50 shoulder touch, 400 pull, 2 x 200 swim, 300 pull, 2 x 150 swim (middle 50 zipper). Cool down 25 glide.
Took it easy. 500 m on 10:05, 200 on 3:55. Need to work on roll and feet connect.