I like the length swim at noon on Saturdays. There were only 3 of us in the double 'medium' lane. It was nice. I swam for 55 minutes and did another swimplan workout. 1400 metres this time. I felt great.

Warm up
• 8 x 25m Any Stroke (even pace), rest 0:10 / 25m

Build up (repeat 4 times)
• 1 x 25m Single Arm with kickboard 6 x left, 6 x right, rest 0:10 / 25m
• 1 x 25m Freestyle Kick with kickboard, rest 0:10 / 25m

Core
• 4 x 100m Freestyle Swim, rest 0:30 / 100m
• 16 x 25m Freestyle DPS, rest 0:10 / 25m

Warm down
• 1 x 100m Freestyle Easy, rest 0:20 / 100m
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m