11/1/2012
6:10 AM
2.8 km
1:14:30
2:40 / 100m
200 warm-up
4x50 (25 fists, 25 easy)
6x100 (one paddle, focusing on Durch-Zug-Phase)
100 easy
8x100 (alternating 60% and 80%)
6x50 (5 Randhebungen, 25 pushing, 25 easy)
6x50 (swiming as nicely as possible)
200 easy