Swimming 1:13:15 [0] 3.4 km (21:33 / km)
MTC Swim Warm up - 300 mix, 4 x 50 kick/swim, 200 pull, 4 x 50 bk/fr, br/fr, 4 x 50 descending. Main Set - 2 x 200 swim, 2 x 200 swim/catchup, 2 x 200 fast, 2 x 200 swim/scull, 2 x 200 pull, Cool down - 100
Technique was much better. Fast 200's on 3:46, 3:50, 3:55 and 3:55. Shoulders were still a little tight. Was able to swim bilateral for 1st 100. Core felt like it had been used after.