Swimming 1:10:00 [3] 3.25 km (21:32 / km)
MTC Swim Warm up - 300 mix, 6 x 50 kick with board, 200 pull with paddles, 2 x 50 front scull, 2 x 50 side scull Main - 400 swim, 200 pull with paddles, 300 swim, 150 pull, 200 swim, 100 pull, 50 fast, 400 swim, 200 pull with paddles, 200 swim. Easy 50
warm pool but speed wit reasonable. 400 on 7:58, 300 on 5:55. 200 on 3:48, 400 on 7:55, 200 on 4:00. Left shoulder was a little sore.