Water running 45:00 [3] 4.5 km (10:00 / km)
pre act, 6x lunges, pool (3 sets of 3 by 1:10 hard/ 20 easy, 50 between sets).
Hip mobility, drills, 5x strides (no hands on head). med ball (4kg 15 reps), basic strength, extra core & adductor strength, stretch, cold tub.
Quality was good and felt pretty beat up, calves are really sore from the workout yesterday. Quad was fine in pool but sore after strides. Strength was great quality and pushed myself a lot.
Overall good pool.