Wednesday Sept 30th, am

• 350-400 on 7

• 4×100 decend 1-4 on 2

• 16×25 4 of each IMO 40/35/25/20

test set 10×100 on 1:40  or a few on 1:35

24×25 fly on :45

• 4×25 dk arms at side fit in breath

• 4×25 biondi (underwater recovery fit in breath)

• 4×25 1-1-1

• 4×25 breath every stroke

• 4×25 breathe as little as possible

• 4×25 fast fly br every 2

200 smooth

2800m