Swimming 1:23:00 [3] 3.1 km (26:46 / km)
MTC Swim Warm up - 200 easy, 4 x 50 bk/br, 200 pull, 4 x 50 desc Main Set - 150 pull, 6 x 200 swim, 6 x 100 swim, 150 pull. Cool down - 100 easy, 4 x 50 bk/br
Easy swim doing 200s and 100s bilateral on 4:07 to 4:12 & 1:01 to 1:04.