10/23/2012
6:15 AM
2.1 km
1:09:00
3:18 / 100m
200 warm-up
10x50 (concentration on 11h-1h)
200 easy
8x50 (concentration on Vorwärtsimpuls)
100 easy
10x50 (25 faust, 25 vorwärtsimpuls)
100 (moving shoulter fort and back with stretched arms)