400 insim (50 vfsh - 25 skovel - 25 TA)
8 x 25 XYI + ben (4 mage - 4 rygg)
8 x 25 (25 bra start - 25 uw kick)

5 x 200 (4 ss fr/spec F2 - 1 arm)

16 x 50 prog 1-4 F1-3 st. 1.00 (8 ss fr - 8 ss m fenor fr)

3 x 100 avbad

                ca 2900 m