10/12/2009
6:00 PM
3000 yd
400, 200, 200 swim, kick, pull warm up
16x50
8 on 0:50
4 on 0:45
4 on 0:50
400 kick w/fins
8x25 kick w/fins underwater max 2 breaths on 0:40
2x300 pull on 5:15 (plenty of time first was on 4:30 second was on 4:15)
100 cool down