yesterday evening workout at an average:
8km to 4 and 30 ... all right ... all set!
Then an hour spin and go home to rest.
second swim of the week:
30 'fl pullbuoy with legs only then 5x50mt +100 mt style
all a bit' cool-down at the end of style and spine.
counting that I'm going to swim fast to say that training is more than adequate
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