Swimming 1:33:00 [3] 3.65 km (25:29 / km)
MTC Swim - Warm up - 200 easy, 2 x 100 bk/fr/br/fr,200 mix, 200 pull. Main Set - 2 x 100 desc, 3 x 200 pull desc, 200 tempo, 2 x 100 mix, 2 x 100 build, 2 x 200 pul, 2 x 100 desc, 200 pulll. Cool down - 100 easy, x50 bk/Im.
Speed good fast 100 on 1:49 & 1:50. 200 Tempo - 3:54 bk/br - 1:19, bk/fly - 1:16, bk/fr - 1:09 & bk/bk -1:16