Swimming 1:23:00 [3] 3.2 km (25:56 / km)
MTC Swim Warm up - 200 easy, 2 x 100 scull / pull, 4 x 50 desc, 2 x 100 build. Main 500 m, 100 bk.br, 400 m, br/fr, 300 m build, fr/bk, 200 m, 100 mix, 100m, 100 pull. Cool down - 8 x 50 bk/br
Steady Swim best 100 on 1:54, 200 on 4:02, 300 on 6:12, 400 on 8:06 50 0on 10:05