MTC Swim Warm up - 3 x ( 100 mix, 2 x 50 kick, 4 x 25 bk/fr/br/fr) Main set - 500 swim, 4 x 100 desc, 100 mix, 1000 swim, 4 x 100 pull/swim 50 easy.
Shoulders felt go but core got tired on the 1 km swim. 500 m on 10:10, 1 km on 20:50 A bit slow but should be faster with full core