10/24/2013
6:15 AM
2.7 km
1:12:30
2:42 / 100m
100 warm-up
6x50 (push the wall, slide till still, 10 strokes max, rest easy)
1000m @60% (19'50)
200m easy (breast- and bakestroke)
4x(50 legs on side, 150 crawl)
4x50 (push the wall, slide till still, 10 strokes max, rest easy)
100 easy