Swimming 1:09:00 [3] 3.05 km (22:37 / km)
MTC Swim Warm up - 200 mix, 200 pull, 4 x 50 sidekick/swim, 4 x 50 desc. Main Set- 5 x 50, 200 pull, 4 x 50, 150 back/free, 3 x 50, 100 easy , 50, 50 easy, 5 x 50, 200 pull, 4 x 50, 150 back/free.
Took it easy. Work on good shoulder motion.