After a lot of sleep and rest the flu is gone, :-)).
So back to training:
Swimtraining 3000m:
3x200m 100Cr easy + 50 tech + 50 Br.
4x100 4str.
3x 50 But (25 easy+25 sprint)
150Cr easy
400Cr PB+PAL (200 Progr./50 x2)
300Cr easy long stroke
500Cr PB+PAL (200 Breath 3/5/7/9 -50 + 300 Easy)
500Cr PB (200 Breath 3/5/7/9 -50 + 300 Easy)
So back to training:
Swimtraining 3000m:
3x200m 100Cr easy + 50 tech + 50 Br.
4x100 4str.
3x 50 But (25 easy+25 sprint)
150Cr easy
400Cr PB+PAL (200 Progr./50 x2)
300Cr easy long stroke
500Cr PB+PAL (200 Breath 3/5/7/9 -50 + 300 Easy)
500Cr PB (200 Breath 3/5/7/9 -50 + 300 Easy)