Swimming 1:23:00 [3] 3.2 km (25:56 / km)
Warm up - 300 mix, 200 pull, 2 x 50 fringer drag/ swim, 2 x 50 sidekick swim 100 variable. Main sett - 100 pull, 100 tempo, 100 easy, 100 fast, 100 pull, 200 tempo, 100 easy, 100 fast, 100 pull, 300 tempo, 100 easy, 100 fast and 100 pull, 400 tempo, 100 easy, 100 fast. Cool Down - 2 x 50 bk/br, 200 pull, 6 x 50 mix.
Slow today, never found form Fast 100 on 1:55 at best.