Swimming 1:06:00 [4] 4.6 km (4.2 kph)
weight:66.5kg
Big set today. Feeling like cramping, so ended up doing half the session, then going home, having dinner and returning in the evening
12 x 50m as every 4th one hard! (15s)
12 x 25m as every 2nd HARD - 15 sec rest
400m Long steady strokes - Focus on hip rotation and head position!
5 x 200m NO TOOLS - Leaving on 3:05 [2:55 -> 2:40]
400m easy swimming - No tools
6 x 150m as 50m FLAT OUT,, 50m long steady recovery,, 50m HARD - 15 sec rest between
400m Paddles + Buoy
10 x 100 - Paddles + Buoy + BAND (in on 1:22-1:24)
20 sec rest between the 100's
200m easy swim to cool down