Swimming 1:20:00 [3] 3.4 km (23:32 / km)
MTC Swim Warm up - 100 easy, 2 x50 finger drag, 200 pull, 2 x 50 sidekick, 2 x 100 scull pull, 4 x 50 catchup, 100 easy Main - 6 x 50 stroke count, 100 pull, 5 x 100, 150 pull, 6 x 50 stroke count, 2 x 250 swim stretch, 10 x 50 tempo, easy, 150 swim. Cool down - 100 br/bk, 100 pul.
Olay pace tempos on 0:56/ 100, easy om 1:04.