Chlorine is my perfume (9)

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: 200K, 100R, 100B, 200L (change stroke every 50)
  • 8x50K (start every round with one additional dive stroke until you probably dive the whole two lanes in the last round)
  • 6x25K sprint (legs only)
  • 2x25S sprint (legs only)
  • 4x25K sprint (running start)
  • 4x25S sprint (running start)
  • 100K, then run once around the building (this is only perfect at <5°C and - if you can get some - sleet) and do another 200K (lovely hot water now, isn't it?)
  • 2x50K sprint (complete with racing dive and flip turn)
  • Cool down: 100R, 100K

(Total: 2000m)