400 Warm up.
6 x 50 (25 EASY/25 FAST)
2 x (2 x 200 @ 04:00 + 4 x 50 @01:00)
2 x (2 x 150 @ 03:00 + 3 x 50 @01:00)
2 x (2 x 100 @ 02:00 + 2 x 50 @01:00)
1 x 300 EASY focus on trokes on each 50 (28, 29, 30, 32, ?, 30)

Total distance: 3700

Special focus of the day:
1. Stretching the body, the arms !!!