12/10/2019
7:41 AM
4000 yd
1:04:35.98
1:37 / 100yd
Initializing charts...
600 warm-up
Ladder:
100 FR hard
200 IM
300 FR (alt 75 hard/ 25 easy)
400 IM
500 FR pull
...and back down
3x200, alt. 75 FL kick on back/ 25 FR
300 cool-down