11/6/2012
2.6 km
1:13:00
2:49 / 100m
200 warm-up
4x100 Ausgansposition
6x50 legs
4x100 (Randhebungen 3x)
100 easy
5x100 (fist w/one hand; alternate hand every 50)
5x100 Durch-zugsphase
200 easy