Monday September 15th, 2025

• 400 breathe every 3,5,7 by 25

• 300 PBL

• 200 free/bk by 50 fist swim

• 100 build kick

12×25 choice 40/30/20

Main set

20×100 or/19 or/18 or/17 or/16

SP start on 1:30 or 1:35 or 1:40

P5 start on 1:40 or 1:45 or 1:50

• 2 on 1:30/1:35/1:40/1:45/1:50

• 2 on 1:25/1:30/1:35/1:40/1:45

• 1 on 1:20/1:25/1:30/1:35/1:40

1 min rest after 10

Drill warmdown

400 drill fly with fins

• 25 ra

• 25 la 

• 25 1-1-1

• 25 underwater recovery

300 back with fins

• 25 ra

• 25 la

• 25 darm

• 25 long

200 breast 

• 25 with dk

• 25 with 3dk/1 breast kick

• 25 fast hands flutter kick

• 25 long breast 

100 free stretch it out

3900-4300m