Swimming 1:10:00 [3] 3.15 km (22:13 / km)
MTC Swim Warm up - 100 swim, 2 x 50 kick with boards, 2 x 100 scull / pull, 4 x 50 bk/fr, 4 x 50 br/fr, 4 x 50 desc. Main - 200 swim, 200 pull, 8 x 50 fast, 200 pull, 4 x 100 fast, 200 pull, 2 x 200 fast, 200 pull Cool - 200 bk/fr, 200 br/fr
Speed okay. 50's on 0:57 to 0:54, 100 on 1:50 to 1:56, 200 on 3:50 and 3:57