Swimming 1:23:00 [3] 3.2 km (25:56 / km)
Warm up - 200 mix, 200 pull, 4 x 50 desc. Main - 2 x (75 easy, 25 fast, 200 pull, 50 easy, 50 fast, 200 pull, 25 easy, 75 fast, 200 pull, 100 fast, 200 pull) Cool Down - 6 x 50 bk or fly/assorted.
Form poor best 100 - 1:56