6/3/2012
1600 m
47:33
2:59 / 100m
Duration:45:00
speed day
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8
(alternate, remove 1st 400)
cd: 3 x 75, each slower than last