Swimming 1:23:00 [3] 3.5 km (23:43 / km)
MTC Swim Warm up - 100 easy, 2 x 100 bk/br, 2 x 100 kick with fins, 100 pull, 8 x 25 alt fast/easy. main Set 4 x 50 build, 4 x100 build, 3 x ( 25 fast, 75 recover, 50 fast, 50 recover, 75 fast, 25 recover, 100 fast, 200 pull) Cool down 6 x 50 bk/br.
So so swim. 50 on 0:56 at best.