Chlorine is my perfume (4)

I am neither pro swimmer nor doctor, so you are following my advice on your own risk. For better understanding, read my Quick Reference first.

  • Warm-Up: 100K, 50B, 50R (2x)
  • 5x25S, 5x25R, 5x25B, 5x25K, start every :30
  • 8x50L
  • 4×100 (alternating 12.5K-legs at maximum speed, then 12.5K at relaxed speed)
  • 4x(25 diving, 25K-sprint)
  • 6x25K (racing dive, 12.5K, flip turn, 12.5K) – swam as 3-person-relay
  • Cool down: 100K

(Total: 2150m)