600m every 4th 50m BK
5x200m (50m fist/50m swim)
6x400m (200m swim/ 200m kick) on 7:30
16x50m fins (scull with fly kick)
It went very well, I felt good in the water. I like Paul too, he pointed out some of my mistakes. I'll have to pay more attention till i get it changed.
Evening I had to do a 3km time trial on the track, here are the times:
1st km 3:40
2nd km 3:45
3rd km 3:55
Total: 11:23
Avg HR 185bpm
Max HR 194bpm
I'm quite happy with the results.
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