2/28/2013
11:40 AM
4100 yd
1:00:30
1:29 / 100yd
Swim :
10x25 swim on 35sec
5x400swim on 30sec
rest
One hard – one
moderate
500 w/u. 350x4 on 5 min (Don swam 400); 250x4 on 3:45 (Don swam 300), 200x4 on 2:45, 100x4 on 1:45.