Swim 1:15:00 [3] 3.0 km (25:00 / km)
Last swim of the year for Masters.
8 x 50 m on 1 min
4 x 100 m kick IM order
4 x 75 m pull on 1:30
100 m IM drill
6 x 100 m 50 drill/50 swim alternate fr/no fr
4 x 75 m descend 1->4 on 1:40
150 m easy
4 x 75 m hard on 2:30
150 m easy
4 x 50 m kick set
- 1st 12.5 m hard, 2nd 25 m hard, 3rd 37.5 m hard, 4th 50 m hard
100 m easy