11/7/2013
6:15 AM
2.3 km
1:13:00
3:11 / 100m
200 warm-up
10x50 (25 crawl w/ head our of water, 25 crawl)
2x200 crawl (70%) [3'30]
100 easy
300 legs
2x200 crawl (70%) [3'28, 3'34]
4x100 (25 one arm, 75 crawl) [1'46-1'50]