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6|23|20 LCM

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100 fr, push-ups, and various for warmup
400 (24x17m), each length broke in 1/3 sections of bursts on the 0:40 (22 -29 rest), Br done off each wall, Fr from the two digs


4 x 100 drills:

  • Ervin scull drill, snorkel
  • Head-up fly kick free, fins and snorkel
  • Super slowmotion free
  • One arm fr, breathe every 2 (0:50 R / 0:49 L)


Just 900m swum, but niente immondizia

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