October week 1  - 01/10 - 06/10
Very good week, feeling stronger.

Monday - day off

Tuesday - day off

Wednesday  - morning swim - 90min    ( 50s - 37- 39, 100s f. 1:17-1:19, 200mf 2:42)
                       Gym day 5   - 90min   ( legs - 6kg, chest & back - 12kg + 25min easy run)

                     Evening swim  - 60min ( easy swim - drills)

Thursday  -   evening swim - 90min ( 50m freestyle - 0;31)

Friday -     Gym - day 6 - 90m  ( legs - 6kg, chest & back - 12kg + 25min easy run - 3km)

Saturday - morning swim - 60min ( tired -sore after gym)

Sunday -  swim - 90min ( 100m freestyle - 1:08,58)


Total/water - 6h 30min
Total/gym - 3h