Notes
200 warm-up
400 breathing every 2-3-4-5-6-7-8-9 armstrokes (increase every 50m)
100 easy
400 breathing every 2-3-4-5-6-7-8-9 armstrokes (increase every 50m)
100 easy
8x50 25legs, 25crawl
100 easy
4x50 25 one arm, 25 crawl
100 easy
4x50 25 legs on the side, 25 crawl
50 Wasserlageübung (feet in the front, belly up, forwards only with hands)
250 easy