11/24/2010
5:28 AM
2650 yd
1:05:50
2:30 / 100yd
Initializing charts...
Good long swim workout this morning. 600y easy freestyle warm-up, 500y ladder @ 80% effort (20s rest), 100y easy recovery, 100y reverse ladder sprints (10s rest), 200y cool down. The arms are gonna be sore tomorrow...