Swimming 1:15:00 [3] 3.2 km (23:26 / km)
MTC Swim Warm up - 200 mix, 200 pull, 3 x 50 kick, 4 x 50 desc, 2 x 100 pull / scull Main - 100 fast, 2 x 250 pull, 10 x 50 fast, 200 pull, 10 x 50 fast easy, 200 pull. Cool down - 100 tempo, 3 x 50 bk/br
Best 100 on 1:49. 50s on 0:53 to 0:56.