Swimming 1:24:00 [3] 3.55 km (23:40 / km)
MTC Swim Warm up - 2 x 100 easy, 2 x 100 mix, 2 x100 pull, 2 x 100 build Main - 50 fast, 50 fast, 100 build, 50 fast, 100 build, 150 tempo, 50 fast, 100 build, 150 tempo, 200 pull 1:00 break 200 pull, 150 tempo, 100 build, 50 fast, 150 tempo, 100 build, 50 fast, 100 build, 50 fast, 50 fast. Cool down - 200 pull, 4 x 50 bk/br, 200 swim with fins, 2 x 50 bk/br, 50 fly kick fins, 50 fly kick, 50 bk/br
Okay swim Fast 50s on 0:54 to 0:56