6/27/2013
6:15 AM
3.3 km
1:12:45
2:13 / 100m
300 warm up
6x50 (12m fast, rest easy)
100 easy
3x800 @70% recovery 1' [16'00, 15'00, 14'40] (the first with the beeper under the cap, forcing a slow pace)
200 easy (with 2x 25m spring)