The Bureau of Meterorology NSW, announced again hazardous surf conditions creted by cyclone uesi on east caost. Also the water qulity in harbour is poluted from rain in the last days. For this reason, we are canceling our Saturday swim. Please, do your swim session in a swimming pool.
5km swim session 800w/up 4x150 (50drill choice - 100 swim) 10x50 1min (first 12 strokes power - easy) 500 Aerobic pace 10x200 rest 20sec Aerobic pace 600 choice easy swim
10km swim session 800w/up 4x150 (50drill choice - 100 swim) 10x50 1min (first 12 strokes power - easy) 500 Aerobic pace 10x200 rest 20sec Aerobic pace 3x400 rest 20sec Aerobic pace 10x50 rest 10sec 2x600 pull + paddles 1000 Aerobic pace 4x300 rest 15sec 500 choice
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