3/26/2013
11:40 AM
4000 yd
58:00
1:27 / 100yd
Swim :
10x25 swim on 35sec
30x(15m very fast, 35
easy on 55sec)
8x200 pull on 20sec rest
Descend 1-4
400 w/u. 350x4 on 5 minutes, 250x4 on 3:45, 200x4 on 2:45, 100x4 on 1:30.