9/10/2010
5:15 AM
4 km
1:30:00
2:15 / 100m
Struggled to keep up.
warm up
4 x 225 (200m free + 25 fly)
4 x 225 (200m free + 25 underwater)
8 x 25m sprint on 45sec
200 cooldown
PLUS
500m free(50m @75%, 50m easy, repeat)
500m pool buoy/kick (50m kick, 100m free with pool buoy)