6/18/2013
6:15 AM
3.3 km
1:15:45
2:18 / 100m
200 warm up
4x50 sprints
7x400 (1minute brake) (70%, 70%, race pace, faster than race pace, 70%, 70% paddle, race pace)
7'50, 7'50, 7'13, 7'07, 8'10, ???, 7'15)
100 easy