Strength 40:00 [2]
strength workout at gym. deep squats 3x15x20kg, one-leg squats 3x10x20kg, heel raises 3x15x20kg, one-leg heel raises 3x10x20kg, step-ups 3x10x20kg, backward lunge followed by a knee lift 3x10x20kg on both sides, leg press 3x15x80kg, calves 3x15x50kg, hamstrings 3x15x35kg, backward kicks 3x10x60kg, squats with a jump 10x20kg, fast hops on step board 3x30s, back extensions, vertical leg raises, plank, side lifts, crunches, transverse crunches, balance board exercises
Swimming 40:00 [2] 2.0 km (20:00 / km)
2km swim incl. 4x25m (23s), 2x50m (51s), and 1x100m (1:45) intervals