Swimming 1:10:00 [3] 3.3 km (21:13 / km)
MTC Swim warm up - 200 mix, 10 x 50 alt swim/kick, 100 shark, 4 x 50 desc. Main set - 100 fast, 200 pull, 2 x 100 fast, 150 pull, 3 x 100 fast, 100 swim, 4 x 100 fast 50 easy, 5 x 100 fast, 300 steady pull.
Speed good ranging fro 1:47 to 1:57 for fast 100s. concentrated on sighting low in the water.