10/21/2011
4:30 PM
1.8 km
53:00
2:57 / 100m
in Oerlikon (50m pool)
400m warm-up (200cr, 100br, 100ba)2x: 4x100 (cr, cr-ar, br, cr) (cr: 1'43-51', cr-ar: 1'55, br: 2'03-10) 200 legs (25legs, 25easy arms) 100 easy