Training 30th December, 2016

Swimming pool workout, 4.5 km (1h25′)

(warm up) 5 × 300 @5’30” (150 swim/50 kick/50 pull);
10 × (2 × 25 @30″ sprint + 50 @1′ easy);
10 × 50 fs @50″ + 100 easy;
8 × 50 fs @45″ + 100 easy;
6 × 50 fs @42.5″ + 100 easy;
4 × 50 fs @40″;
2 × (50 easy + 50 sprint) + 100 easy

Notes: I think that today was the first time I trained on Friday morning with the informal group. Today was a sprint workout, similar to what I have done alone on Fridays for many weeks. I felt so sore after yesterday sessions that today’s practice was really welcome. 

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