Swimming 1:23:00 [3] 3.2 km (25:56 / km)
MTC Swim Warm up - 200 mix, 200 kick, 200 pull, 4 x 50 build. main - 100 all out, 2 x (200 easy, 10 x 50 pace 1:05 , 1:10, 100 all out, 200 pull) Cool down - 150 pull, 4 x 50 bk br
Okay speed - 100s on 1:48, 1:52, 1:54 50s on :57 - :58. wolf - 47