Swimming 1:20:00 [3] 2.8 km (28:34 / km)
MTC Swim Warm up 300 mix, 200 pull buoy, 100 kick board, 200 pull board, 4 x 50 desc. Main 200 swim, 100 pull, 400 swim, 100 pull, 600 swim, 400 pull board. Cool Down 50 br/bk.
Fighting form. 200 on 4:14, 400 on 8:24, 600 on 12:42. kick 50 on 2:19.