MTC Swim Warm up - 300 mix, 200 pull, 100 kick, 100 IM Main - 5 x 100 desc, 500 pull, 5 x 100 build, 2 x 250 pull. Cool Down 4 x (100 bk/br, 100 swim)
Good speed. Fast 100 was 1:47. Build 100 were 1:56 to1:54. 500 pull on 9:40. Wolf - 46. Try to roll shoulders out of the water 1st.