Swimming 1:24:00 [3] 3.3 km (25:27 / km)
MTC Swim warm up - 200 easy, 100 bk/br, 200 pull, 4 x 50 desc Main - 100 full out, 2 x (100 best +0:20, 100 best +0:15, 100 best +0:10) 200 pull, 8 x 50 easy/fast, 200 pull) Cool down - 100 easy , 6 x 50 bk/assorted.
100 best on 1:54. 50's on 0:51 to 0:54.