Swimming 1:10:00 [3] 3.4 km (20:35 / km)
MTC Swim Warm up - 2 x 100 mix, 2 x100 sidekick/swim, 2 x 100 scull pull, 2 x100 shoulder touch swim, 2 x 100 dps. Main - 600 long strong, 4 x150 catchup, zipper, shoulder touch, scull pull, 300 swim, 300 pull, 6 x 100 (1-3 desc)
Okay day. 600 on 11:40, 300 on 5:48, 100s on 1:05 to 0:55