Notes
300 warm-up
4x (12.5 butterfly + 87.5 easy)
4x (25 very fast + 25 easy; crawl)
300 technics
20x50 (start every 60''): ca. 47'' (very tough)
100 easy
pyramid: 100-200-400-200-100 (start after: 2',4',8',4'). The 400 in 7'15. The last 200 in 3'30. The rest I do not remember.
100 easy