swimming (masters) 50:00 [3] 2.3 km (21:44 / km)
40' strengh including 800m hard on track, a lot of jumps, abs and lower back, pushups
pool:
400 free
200 kick
6x50 (even stroke count 15-17x2/ odd regular)
20x25 (MEHE means 1-2-0-2 breaths for lap)
8x75 IM like fly-back-breast, back-breast-free, ...)
2x
100 easy free
50 back double arm
after little over then 2 hrs training was exausted, weight little under 67kg!