7/1/2011
11:45 AM
3000 m
57:00
1:54 / 100m
Speed swim - 600 swim. 400 pull. Main set - (5x100 w/ 15 sec. r.i.)x3. 1 min. r.i. b/w each set. All of the 100 were b/w 1:28 and 1:34. 300 pull w/ paddles. 200 c/d easy.