Swimming 1:23:00 [3] 3.3 km (25:09 / km)
MTC Swim Warm up - 200 easy, 200 mix, 200 pull Main Set- 500 steady, 4 x 50 desc, 4 x 25 sprint, 500 steady, 3 x 100 build, 4 x50 easy/fast, 200 pull, 2 x 100 easy. Cool down 6 x 50 bk/br
Slow swim 500 on 11:45