12/6/2012
3.1 km
1:16:00
2:28 / 100m
300 warm-up
8x50 (start every 1'20) (25m fast, rest easy)
500m technics (fists, zip, touch shoulter, hand in water)
pyramid (incomplete): 400 300 200 100 50 50 100 200 300 (rest: 30'')
200 easy