12×100 on 1:50
- 1-3) maintain s/c and dec
- 4-6) backstroke build with 4,4,5,5 dk
- 7-9) pbl
- 10-12) 65 smooth, flip into fast breast
11×50 kick with fins 1:00
- 4 fast/1ez
- 3 fast/1ez
- 2 fast
10×75 on 1:20
- alternate fly/bk/br and bk/br/fr
9×25 breast with 5 squats 1:10
8 wall pull ups
7×25 fly 12.5 underwater and 12.5 swim fast :45
6 fast flip turns
5 pushups
4 flip turns per length in a 50
3 min of dk on a board
2x (5/5/10/10/15/15/30sr) Vdk
1 sprint from the block
approx 3000 m
carlaswimming 