Swimming 1:23:00 [3] 3.2 km (25:56 / km)
Warm up - 200 mix, 300 scull pull, 3 x 50 kick. Main - 2 x ( 4 x 25, 50 fast, 4 x 25, 100 fast, 4 x 25, 150 fast, 4 x 25, 200 fast) 100 easy Cool down - 200 pull, 8 x 50 bk/IM
Okay swim. 50 on 0:51 & 0:54, 100 on 1:48 and 1:54, 150 on 2:51 and 2:58, 200 on 3:54 and 3:59.