30 minute swimming freestyle(crawl)
150 meters at begin training for endurance (probably my 70 % of max) distance with no hurt psychick
after dont know how many pools (25 meters)
after set 2 x25 meters faster speed than all training and break one minute and set of 3 x 25 meters
first training was 26 x 25 pools with different breaks between each 25 meters
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