Swim 1:15:00 [3]
2 x 300 m swim 1. swim 2. pull
4 x 75 m kick on 2 min
4 x 50 m build
2 x 100 m neg split
2 x 25 m break out
200 m easy - i did pull
2 times: on 2:30
25 m hard, 75 m easy
50 m hard, 50 m easy
75 m hard, 25 m easy
200 m easy
100 m dolphin kick on back
100 m pull
100 back easy