Swimming 1:10:00 [3] 3.1 km (22:35 / km)
Warm - 300 mix, 6 x 50 sidekick/swim, 2 x 150 scull/pull, 4 x 50 desc. Main set - 20 x 25 fast, 300 pull, 10 x50 fast, 2 x 150 swim, 2 x 100 fast, 100 easy.
25 to 50 m on 0:25 to 0:55 pace 100s on 1:58 and 2:00. Not great. Core was a bit weak. but arms were good.