Swimming 1:32:00 [3] 3.6 km (25:33 / km)
MTC Swim. Warm up - 200 easy, 100 bk/br, 350 pull. Main - 500, 2 x 400, 2 x 300, 2 x 200, 2 x 100 all at steady pace. Cool Down - 6 x 50 choice, 150 pull.
Slow are 2 weeks off 500 on 10:42, 400 on 8:32, 100 on 2:10 bk/br on 1:50