Swimming pool workout, 4 km (1h 20′)

(warm up) 800 fs;
12 x 25 kick @45″ + 200 easy;
2 x (5 x 100) fs @2′ (1st 25 fast/75 easy, 2nd 50 fast/50 easy, 3rd 75 fast/25 easy, 4th fast, 5th easy; fast 100s in 1’04″/1’02”); 83 more words