Running:
60:00 - 11.0km
Undulating run on ice and snow.
Swim: 2500m
100m warnup
600m (12 * 25 high elbow / 25m normal)
600m (100m easy / 2 * 200m hard 3:30 / 100m easy)
600m (same but with pull bouy)
50m easy
500m (10 * 50m @ 1:10 - 25 to 37.5m no breathing)
50m easy
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