Swimming 1:10:00 [3] 3.15 km (22:13 / km)
MTC Swim Warm up - 100 mix, 200 pull, 2 x 50 sidekick / swim, 2 x 100 no touch, 2 x 100 sight, 4 x 50 desc. Main - 6 x 50 fast, 200 pull, 3 x 100 desc, 2 x 150 tempo, 200 pull, 8 x 50 fast/easy, 200 pull 6 x 25 fast,100 easy. Cool down - 250 mix
fast times - 100 1:55, 150 - 2:58, 50 0:55, 25 0:27