Swimming 1:10:00 [3] 3.0 km (23:20 / km)
MTC Swim Warm up - 200 mix, 100 kick with board, 6 x 50 sidekick swim, 200 mix, 100 pull with paddles, 4 x 25 desc. Main - 400 swim, 300 pull, 200 swim, 200 pull with paddles, 4 x 100 desc. 300 pull, 2 x 100 faster, 100 dps,
Not quick. 400 on 8:05, 100's on 2:00.