Swimming 1:10:00 [3] 3.2 km (21:52 / km)
MTC Swim Warm up - 300 mix, 4 x 50 kick with board, 200 pull/ scull, 4 x 25 IM Main 16 x 25 3 Steady 1 Fast, 12 x 25 2 st, 1 f, 8 x 25 alt st / f, 4 x 25 fast 2 x 200 pull, 4 x 25 fast, 8 x 25 alt st / f, 2 x 200 pull. Cool - 100 easy
Consistent on the 25s. Steady at 0:28 to 0:30, Fast at 0:24 to 0:27.