11/8/2012
6:10 AM
3.1 km
1:11:06
2:18 / 100m
100 warm-up
6x100 (50 fist w/ one hand, 50 concentration on same hand)
100 legs
200 easy
6x300 (100 paddle one hand, 100 concentration on same hand, 100 at 60%)
4x50 at 80% (47" 48 " 47" 45")
100 easy