Swimming 1:10:00 [3] 3.35 km (20:54 / km)
MTC Swim Warnm up - 2 x 150 mixed, 200 pull, 4 x 50 desc, 4 x 50 IM/fr, 100 easy. Main - 800 swim long, 2 x 400 pull (br 3, 5, 7 & 9) 2 x200 swim, 2 x 100 easy. Cool Down - 150 bk/fr
Slow today. 800 on 16:30, 200 on 4:05 gain Blood Friday 12% down