Swimming 1:25:00 [3] 3.0 km (28:20 / km)
MTC Swim Warm up - 100 easy, 100 mix, 100 bk/br, 1000 pull Main set - 8 x 50 1-4 desc, 500 swim, 500 pull, 150 swim, 150 pull, 5 x 100 build. Cool down 100 bk/br, 150 board pull, 50 fly/bk
Okay swim. 50 draft - 0:50, 100 build -2:03, 500 draft - 10:33 500 pull - 9:53