30 minutes swimming
stroke swimming without pauses 500 meters that take about 15 minutes and 20 swimming pools
maximal speed 25 meters stroke swimming x4 with rest between 25 meters about 3 minutes
the goal finally complete about swimming 500 meters without pauses plus some endurance reserves.
in the end without rest 10 minutes low intensive workout in sauna through throw exercise for shoulders flexibility.Next visit swimming pool i will try to swim all 30 minutes and see result
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