3/19/2013
2200 m
52:00
2:22 / 100m
250 warm up
200m, 1:00 rest
2 x 100, 1:00 rest
4 x 50, 30 sec rest
8 x 25, 15 sec rest
50
400 steady
5 x 100, 20 sec. rests.
200m cool down.