Swimming 1:10:00 [3] 3.1 km (22:35 / km)
MTC Swim warm up - 200 mix, 4 x50 desc, 2 x 200 swim shark 25, 200 pull, 4 x 50 desc. Main 200 pull, 100 fast, 200 pull, 2 x 100 fast, 200 pull, 3 x 100 fast, 200 easy, 2 x 100 fast, 200 pull. Cool down - 100 easy
Took it easy on shoulders. Generally both felt okay.