Thur Oct 10th am

4 * 100 swim descend on 1:45

4 * 75 pull 1) long, 2) last 25 fast, 3) last 50 fast, 4) fast on 1:20

4 * 50 kick on 1:00

4 * 25 14/10 on 1:00

OYO until 6:30

2 waves of 10 * 100 test set

last 20 minutes

12 * 25 Kick

1) 15m sprint on :40

2) 20m sprint on :50

3) 25m sprint on 55

4) smooth underwater 1:00

400 done as

25 Fly underwater recovery

25 DA Back

25 Br 2K1P

25 6 kicks per side

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