Pool Swimming

Warm-up:
100m easy
200m zipper / catch-up
200m fast / easy
50m kick

Already felt excellent, so I went into the main really confident.

Main course:
50m - time + 15secs for pace (1:15)
100m - double up (2:30)
200m - double up (5:00)
400m - double up (10:00)
200m - faster than first
100m - faster
50m - faster

0:52 / 1:53 / 3:56 / 8:07 / 3:55 / 1:50 / 0:50
After we broke through the 400, the shorter distances were so much easier, and I was able to beat my original times as planned.

4x 25m hypoxic, 25m sprint, 1min RI (taking it to the next level!)
(0,0,0,0) Not only did I kill all four again, I did each 50m in about 0:50, and the last one felt the easiest because I swam so smoothly. But my quads really felt it on the third one - soooo oxygen-deprived.

4x 25m kicks all out - finished it on wobbly legs.

5x 100m on 2:20 (we were supposed to drop by 0:05, but somehow did not!)
1:53 / 1:58 / 2:00 / 1:59 / 2:05
Kicks had killed me, so these time were a bit crappy!

Cool-down:
50m easy

--Distance: 2,500m
--Duration: 75mins