4 May
300 w/u
4x200 3:50
(1, 2 = pull; 3,4 = swim)
2x (25 under water :40; 75 build 1:30; 25 hard :40)
50 recovery
6x[4x50] 1:15
1 = kick (1:15)
2 = swim (1:00)
30 sec rest
3 = pull (1:00)
4, 5 = swim (descend/ steady) 1:00
60 sec rest
6 = hard 1:00
2600m