Cold Metres
4,000 m
84 min
2 × 300 many stroke
4 × 100 mdrill + fins
4 × 100 mfree pull + paddles R:15sec DPS
6 × 100 mfree pull R:15sec
4 × 200 mfree R:25sec
2 × 300 mfree + fins + paddles (50 brush the water/50 straight arms)
5 × 100 mfree kick R:20sec
100 mcool-down
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