Return from the pool after a long session.

Total 3.2 km - 1 1/2 hour.

4 x 100 as 50 swim - 25 drill, 25 kick R20
6 x 50 kick choice with fins @1:20
4 x 50 as 25 no breathing, 25 easy @ 1:30
3 x 100 even split @ 2:15
1 x 200 kick with fins @ 4:30
1 x 400 pull @ 8:30
1 x 400 swim fast @ 8:30
1 x 400 pull @ 8:30
1 x 200 kick with fins @ 4:30
3 x 100 even split @ 2:15

Cool down 100