Swimming 1:23:00 [3] 3.15 km (26:21 / km)
MTC Swim Warm up - 300 mix, 200 pull, 2 x 100 build. Main Set - 50 fast, 50 fast, 100 build, 50 fast, 100 build, 150 tempo, 50 fast, 100 build, 150 tempo, 200 pull, 200 pull, 150 tempo, 100 build, 50 fast, 150 tempo, 100 build, 50 fast, 100 build, 50 fast, 50 fast. Cool down - 3 x 100 bk/br, 4 x 50 fly/bk, 50 easy.
50s on 0:54 to 0:56. 150 on 2:00. 200 pull on 3:43.