Swimming 1:23:00 [3] 3.1 km (26:46 / km)
Warm up - 100 easy, 2 x 50 scull, 200 pull, 100 build. Main- 4 x25 fr/bk, 5 x 50 on 1:20, 150 pull, 4 x25 bk/br,, 5 x 50 on 1:10, 200 pull, 100easy, 4 x25 fly/fr, 5 x 50 on 1:00, 250 pull, 150 easy. Cool - 200 pull, 4 x 50 bk/br, 150 pull, 50 bk/br
50 on 0:54 to 0:59.