11/16/2011
12:00 AM
1.7 km
49:00
2:53 / 100m
400 warm up200 legs = 4x(25cr + 25br)200 exercises8x50 = 2x(ba,cr,br,cr)4x100 = cr,br,br-arm,cr100 easy50cr = 50-51''50br=1'0050ba=1'00100cr=1'50''