Swimming 1:10:00 [3] 3.2 km (21:52 / km)
Warm up - 200 easy, 100 bk/br, 200 scull pull, 4 x5 desc. Main 2 x 250 steady, 4 x 25 fast, 2 x 200 steady, 4 x 25 fast, 300 pull, 4 x 25 fast, 200 steady, 4 x 25 fast, 100 steady, 25 fast. Cool down - 9 x 50 choice.
Okay swim started slow with short warm up. 250s on 5:10, 200 on 4:01, 3:47, 4:00 and 100 on 1:57.