Swim 1:15:00 [3] 3.2 km (23:26 / km)
4 x 75 m (50 fr, 25 no free
2 x 150 m pull (50 pull buoy high, 50 mid, 50 low)
3 x 100 m k (100 m IM, next two choice)
100 m drill choice
4 x 150 m k/dr/swim on 3 m (first 2 fr; second 2 no fr) - on 3 mins
6 x 25 m kick - E/F, F/E and alternate on 40 s
6 x 25 m first 4, then 5, 6, 7, 8, 9 strokes fast then easy on 30 s
Two Times:
- first 25 m k on 40 s
- second set 25 m swim on 30 s
100 m on 2:20
25 m Fast
100 m on 2:10
25 m 90%
100 m on 2:00
25 m 80%
100 m on 1:50
25 m 70%
100 m on 1:40
100 m easy