12/13/2011
11:40 AM
3000 yd
51:00
1:42 / 100yd
Swim :
3x100 fin/kickboard tech
one arm watching your
arm wup/wdwn
24x100 pull on 10sec
rest best ave effort (all around 1:22-1:23)
Added 6x50 swim as cool down.