Swimming 1:08:00 [3] 3.1 km (21:56 / km)
MTC Swim Warm up - 300 mix, 200 pull, 4 x 50 sidekick / swim, 100 swim Main - 3 x 300 swim, 2 x 100 pull, 2 x 400 swim, 2 x 100 pull Cool down - 4 x 50 bk/br
Speed okay 300's on 6:15, 5:57 & 5:57. 400's on 7:56 and 7:49