6/30/2009
6:20 AM
3000 yd
58:00
1:56 / 100yd
Tempo swim - Warm up 200 easy. 20x25, 5 each stroke on 20 sec rest. Main Set 20x100, 2 on rest of 10 sec, 1 on rest of 45 sec. Warm down 300 easy. The 100 were all between 1:22 and 1:25.