Chlorine is my perfume (10)

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
  • 4x (50K, 25K-legs sprint, 25K-arms – use kickbuoy for last 50)
  • 4x100L (change stroke every 25, for every stroke do 12.5 only legs, 12.5 complete stroke)
  • 4x (25S-legs, 25B-arms with S-legs, 25S, 25S-legs)
  • 8x (5 pushups, then 25K sprint complete with racedive)
  • 2x (maximum pushups, then 25K sprint complete with racedive)
  • 25 diving, then 125R sprint
  • Cool down: 200K

(Total: 2200m)