Warm up - I mananged to get 300 meters in before being sidetracked by 3 boys from the YKK soccer team.

After 30 minutes of stretching at the wall and giving pointers, I managed to put in:

4x200 E holding 3:10 on 3:30 (pull)

16x25 fly on 1:00 -streamline 12.5m long and strong

300 cool down


GYM: 20 minutes stretchin
50 minutes on the bike