7/17/2011
3:00 PM
2200 yd
500 warm up (swim, kick, pull)
3x300 on 5:45 descend (5:15, 5:07, 4:47)
2x200 on 3:30 pace (3:12, 3:12)
3x100 on 1:50 descend (1:44, 1:37, 1:27)
100 cool down.