300 fr wu
3x500 fr broken as 200 pull on 3:30, 2x100 on 1:45, 2x50 on 1:00
400 kick with fins
4x50 ba on1:15
9x100 fr 1-3 on 1:50, 4-6 on 1:45, 7-9 on 1:40
12x50 1-4 ba on 1:15, 5-8 fr on :50, 9-12 ba on 1:00
Swimming1:15:00 [4] 2.4 km (31:15 / km) slept:6.75
150 fr wu
3x50 fly on 1:30
4x100 on 2:00
3x150 1- 150 kick, no fins, 2- ba drill, 3- broken as 3x50 ba on 1:30
400 fr pull
3x150 1- br kick, 2- br drill, 3- broken as 3x50 in 1:30
6x50 2 fly on 1:10, 2 ba on 1:10, 2 br in 1:20
100 fr cd
6 PM
Strength20:00 [3]
Kettlebells and abs while waiting for my turn on the kayak.