12/21/2012
3 km
1:14:20
2:29 / 100m
200 warm-up
6x150 (50 technics, 50 legs, 50 crawl)
8x50 (break 20'') (47''-49'')
50 easy
4x100 (break 15'') (1'44)
2x200 (break 10'') (3'35)
1x400 (7'20)
200 easy