6/25/2012
12:05 PM
2.4 km
1:01:00
2:33 / 100m
600 warm-up
200 technics
3x100 crawl-legs (3'21, 2'59, 2'39) (break: 40'')
3x300 moderate (3rd, 2nd and 1st 100s very fast) (5'43, 5'54, 5'44)
100 easy
2x100 crawl (1'41, 1'39) (break 1')