Training July 5th, 2017

Swimming pool, 6 km (1h 40′)

500 fs (50 swim/50 drills)
500 fs (breath 3/4/5/6, change each lap)
10 × 50 fs @45″
500 fs (fast timed, in 6’20”)
5 × 100 fs @1’30”
500 fs (paddles, fast timed in 6′)
10 × 50 fs 
500 fs (fast timed, in 6’13”)
300 kick (fins, 50 dolphin/50 back)
5 × 100 @1’45” (50 fly/50 fs)
500 fs (pull + paddles)
500 fs (fins)
200 easy

Notes: I was still a bit sore from yesterday 13k session and it took a lot today to warm up and loosen up. Today’s main work with my informal squad was 3 500s timed. The first was not good, but the other two were better, considering my conditions today.

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