Swimming 1:23:00 [3] 3.15 km (26:21 / km)
Warm up - 100 back, 200 pull, 100 side kick/swim, 100 build. Main 2 x (50 fast, 50 fast, 100 easy, 50 fast, 100 easy, 150 build to 50 fast, 50 fast, 100 easy, 150 build to 50 fast, 200 easy, 4 x 50 fast) Cool down - 7 x 50 bk/br
Slowish with 50s on 0:54 - 0:58.