10/17/2013
6:15 AM
2.2 km
1:24:30
3:51 / 100m
200 warm-up
6x50 (glide off the wall, 10 stroke sprint, crawl easy)
6x50 (25m feetstroke on the back, 25m feetstroke on the side)
300m crawl (5'35)
8x100 (10m feeetstroke on the back, 10m feetstroke, crawl)
3x50 (25m sprint, 25m easy)
50 easy