7/1/2009
6:20 AM
3000 yd
58:00
1:56 / 100yd
Moderate swim - Warm up 600. 8x75, 50 easy/25 stroke on 30 sec rest. Main Set 400, 4x100, 300, 3x100, 200, 2x100 rest of 15 sec per 100 on all swims.