banor 6-8 (25m) kl. 9:00-11:00
400 warm-up
12 x 25 Drill
--2 x 25 Kick
--2 x 25 Scull
--2 x 25 Left arm (right arm in front)
--2 x 25 Right arm (left arm in front)
--2 x 25 Catch-up
--2 x 25 Swim
6 x 50 Kick Desc 1-3
4-6-8 x 250 Swim 30 sec rest
8 x 50 Kick (Board & Snorkel) 10 sec rest
4-6 x 100 Pull 10 sec rest
200 out
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