With Galway, Lough Neagh and Dublin ahead, training session get more and more serious now.
Under the instructions of Liuwe, the trainer, we accomplished a

  1. 400m Warmup (With a minimum of 24 strokes per length!)
  2. 1500m swim (400m + 100m BK + 400m + 100m BK + 400m + 100 BK). My time: 33:14 mins with a stroke count per 50s of circa 30 to 33.
  3. 01:00 RI
  4. 8 x 100m + :10 RI (25m Butterfly + 25m Free slow pace+ 50m Free fast)

Legend:
RI: Rest Interval
BK: Backstroke