Swimming 1:10:00 [3] 3.4 km (20:35 / km)
MTC Swim warm up - 300 mix, 8 x 25 kick, 2 x 100 pull, 2 x 75 shark swim. 6 x 25 fast easy. Main Set - 400 swim, 200 swim, 200 pull, 8 x 100 tempo, 200 swim 200 pull, 400 swim faster 50 easy
Speed okay. 400s on 7:59 and 8:03, 100 on 2:00 to 1:58.