Swimming 1:23:00 [3] 3.2 km (25:56 / km)
MTC Swim Warm up - 200 easy, 200 bk/br, 2 x 150 pull. Main - 100 tempo, 100 tempo, 200 build, 100 tempo, 200 build, 300 pull, 100 tempo, 200 build, 300 pull, 400 steady. Cool down - 200 pull, 4 x 50 bk/br, 100 swim with fin, 50 kick with fins
Steady pace, 400 on 8:12, 100s on 2:00